The good ole hang clean and press and new routine

[greg2112]

Started doing those again this winter, time to add some size in the traps and delts.  I did this workout last night and damn am I crushed today!  a ladder set up basically two basic lifts

2 HC & Press, rest a minute, 2 chin up's, rest a minute 3 HC & Press, Rest a minute, 3 chin up's, rest, 5 HC & press, rest and then 5 chin up's.  did 5 rounds of this!  damn was I crushed!  ended with rest pausing some close grip benches presses for 1 set

I might do this format for the next 6 weeks!  first workout of the week 5 rounds, then the next one only three but up the weight. 

monday-HC & Press 5 rounds

wed-front squats or rack pull 5 sets of 5.  basically depending on how I feel this day

fri-HC and Press 3 rounds

monday-trap bar dl's or split squats

wed-hc and press

fri-front squats

only limted to working 3 days a week now b/c of the birth of our daughter last month and sort of busy at work now.  with a good diet, I think this workout will be good at adding some solid mass...somethind different for now..come april, will go back to DC workout

[jpm101]

The C&P is almost a sure thing for power and muscle size. Too bad most BB'ers do not want to put the effort in to learn and do them. They are hard work but worth it. Lot of huge men use this type of lift. Also Hi-pulls, push/jerk presses, etc.. And of course squat cleans and presses as a whole body movement. these are all quick lifts.

Greg2112's format is interesting. I would think three times a week would be quite enough on this type of protocol.  Done something along these lines but with-in a PR. Some times including partial reps. Good Luck.

[greg2112]

thanks for the reply!  I knew a guy who used to do a lot of hang cleans along with the press and traps and neck were thick as a brick!

I think that format will work, just have to monitor my lower back on lower days.  I have bi's/front squats tonight.  will rest pause preacher curls, hammy curls and then do some deep front squats.  friday back to the cleans

The C&P is almost a sure thing for power and muscle size. Too bad most BB'ers do not want to put the effort in to learn and do them. They are hard work but worth it. Lot of huge men use this type of lift. Also Hi-pulls, push/jerk presses, etc.. And of course squat cleans and presses as a whole body movement. these are all quick lifts.

Greg2112's format is interesting. I would think three times a week would be quite enough on this type of protocol.  Done something along these lines but with-in a PR. Some times including partial reps. Good Luck.

[wes]

I used to love doing dead hang cleans....great exercise.

Nice routine Greg...............train hard bud !!