XLAthlete.

com Clean & Jerk Program For Wrestling

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Week 1 - Workout 1
Warm Up/Prehab

Dynamic Warm Up

Sets/Reps
2-3 Minutes

Up

Clean and Jerk

Warm Up

to the right

Hang Power Clean W/ Front Squat

Warm Up/Prehab

Sets/Reps

Dynamic Warm Up

2-3 Minutes

Split Jerk

Up

Weight

Reps Per Set

Rest After Set

Information

0.0
0.0
0.0
0.0
0.0
0.0

1 Rep
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps

1:30

Use cluster sets

Dynamic Warm Up
Clean and Jerk Warm
Up
Clean From Blocks
Above Knees
Warm Up
Pair W/ Exercise Below

Push Press

Sets/Reps
2-3 Minutes

3:00

(1+1+1)

3:00

15 sec of rest
between clusters

3:00
3:00

Clean and Jerk

Warm Up

Maximize Speed

3:00

to the right

Hang Power Clean W/ Front Squat

Clean From Hang Below Knee

Rest After Set

0.0
0.0
0.0
0.0
0.0
0.0

1 Rep
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps

1:30

0.0
0.0
0.0

3 Reps
3 Reps
3 Reps

3:00

Hang Power Clean W/ Front Squat

0.0

Split Jerk

3
5
3

Reps Per Set

Rest After Set

1 Rep
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps

1:30

Sets/Reps

Dynamic Warm Up

2-3 Minutes

Information

Clean From Blocks

Above Knees
Warm Up

Use cluster sets

Pair W/ Exercise Below

(2+1)
Rest after you
complete one set of
each exercise

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0.0
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0.0
0.0
0.0

Warm Up/Prehab

Clean and Jerk Warm

Up

Reps Per Set

0.0

Clean Grip RDL Shrug

Front Squat

Weight

Weight

0.0

Information

3:00

Use cluster sets

3:00

(1+1+1) 15 sec rest

3:00

Maximize Speed

3:00
3:00

Week 2 - Workout 2

Clean Grip RDL Shrug

Front Squat

Use empty bar and

Push Press
follow instructions
to the right
Split Jerk

0.0

Clean From Hang Below Knee

empty bar and
Clean and Jerk Warm Use
Push Press
follow instructions

Week 1 - Workout 2
Warm Up/Prehab

0.0

Week 2 - Workout 1

Clean Grip RDL Shrug

Front Squat

Clean From Hang Below Knee

empty bar and
Clean and Jerk Warm Use
Push Press
follow instructions

0.0

15 sec of rest
between clusters
Maximize Speed

Push Press

Clean Grip RDL Shrug

Front Squat

Hang Power Clean W/ Front Squat

Clean From Hang Below Knee

Use empty bar and

Push Press
follow instructions
to the right
Split Jerk

5
3

Weight

Reps Per Set

Rest After Set

Information

0.0
0.0
0.0
0.0
0.0
0.0

1 Rep
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps

1:30

Use cluster sets

0.0
0.0
0.0

3 Reps
3 Reps
3 Reps

3:00
Rest after you
complete one set of
each exercise

(2+1)
15 sec of rest
between clusters
Maximize Speed

0.0

XLAthlete.com Clean & Jerk Program For Wrestling

Week 3 - Workout 1
Warm Up/Prehab

Sets/Reps

Dynamic Warm Up

2-3 Minutes

Clean Grip RDL Shrug

Front Squat

Clean and Jerk

Warm Up

to the right

Warm Up/Prehab

Sets/Reps

Dynamic Warm Up

2-3 Minutes

Hang Power Clean W/ Front Squat

Clean From Hang Below Knee

empty bar and
Clean and Jerk Warm Use
Push Press
follow instructions

Up

Week 4 - Workout 1
5

Split Jerk

Up

Weight

Reps Per Set

Rest After Set

Information

0.0
0.0
0.0
0.0
0.0
0.0
0.0

1 Rep
1 Rep
3 Reps
3 Reps
2 Reps
2 Reps
2 Reps

1:30

Use cluster sets

1:30

(1+1+1)

3:00

or (1+1)

3:00

20 sec of rest
between reps

3:00

Clean and Jerk

Warm Up

Maximize Speed

3:00

to the right

Dynamic Warm Up

Sets/Reps
2-3 Minutes

Up

Clean From Blocks

Below Knees
Warm Up
Pair W/ Exercise Below

Power Jerk

to the right

Hang Power Clean W/ Front Squat

Reps Per Set

Rest After Set

Information

1 Rep
1 Rep
3 Reps
2 Reps
2 Reps
2 Reps
2 Reps

1:30

Use cluster sets

Warm Up/Prehab

Sets/Reps

Dynamic Warm Up

2-3 Minutes

1:30

(1+1+1)

3:00

or (1+1)

3:00

20 sec of rest
between reps

3:00
3:00

Maximize Speed

3:00

Clean Grip RDL Shrug

Front Squat

Hang Power Clean W/ Front Squat

3
5

Up

to the right

Weight

Reps Per Set

Rest After Set

Information

0.0
0.0
0.0
0.0
0.0
0.0

1 Rep
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps

1:30

Use cluster sets

0.0
0.0
0.0

3 Reps
3 Reps
3 Reps

Weight

Reps Per Set

Rest After Set

Information

Clean From Blocks

Below Knees

0.0
0.0
0.0
0.0
0.0
0.0

1 Rep
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps

1:30

Use cluster sets

Warm Up

(1+1+1)

Pair W/ Exercise Below

0.0
0.0
0.0

3 Reps
3 Reps
3 Reps

Rest after you

complete one set of
each exercise

5
3

Clean From Hang Below Knee

empty bar and
Clean and Jerk Warm Use
Push Press
follow instructions

3:00

Split Jerk

0.0
0.0
0.0
0.0
0.0
0.0
0.0

Split Jerk

Week 4 - Workout 2

Clean Grip RDL Shrug

Front Squat

Clean From Hang Below Knee

empty bar and
Clean and Jerk Warm Use
Push Press
follow instructions

Hang Power Clean W/ Front Squat

Weight

Week 3 - Workout 2
Warm Up/Prehab

Clean From Hang Below Knee

empty bar and
Clean and Jerk Warm Use
Push Press
follow instructions

3:00

Clean Grip RDL Shrug

Front Squat

15 sec of rest
between reps
Maximize Speed

Power Jerk

Split Jerk

3:00
Rest after you
complete one set of
each exercise

(1+1+1)
20 sec of rest
between reps
Maximize Speed

XLAthlete.com Clean & Jerk Program For Wrestling

Week 5 - Workout 1
Warm Up/Prehab

Dynamic Warm Up

Sets/Reps
2-3 Minutes

Hang Power Clean W/ Front Squat

Clean and Jerk

Warm Up

to the right

Warm Up/Prehab

Sets/Reps

Dynamic Warm Up

2-3 Minutes

Clean From Hang Below Knee

empty bar and
Clean and Jerk Warm Use
Push Press
follow instructions

Up

Week 6 - Workout 1

Clean Grip RDL Shrug

Front Squat

Split Jerk

Reps Per Set

Rest After Set

0.0
0.0
0.0
0.0
0.0
0.0
0.0

1 Rep
1 Rep
3 Reps
3 Reps
2 Reps
2 Reps
2 Reps

1:30

Up

Information

Clean and Jerk

Warm Up

1:30
3:00

Use cluster sets

3:00

(1+1+1) 20 sec rest

3:00

or (1+1)

3:00
3:00

to the right

Sets/Reps

Clean Grip RDL Shrug

Front Squat
2-3 Minutes
Dynamic Warm Up
Hang Power Clean W/ Front Squat
Clean From Hang Below Knee
Clean and Jerk Warm Use empty bar and Push Press
follow instructions
Up
to the right
Split Jerk

Clean From Blocks

Above Knees
Warm Up
Pair W/ Exercise Below

Push Press

Split Jerk

3
5
3

Reps Per Set

Rest After Set

0.0
0.0
0.0
0.0
0.0
0.0
0.0

1 Rep
1 Rep
3 Reps
2 Reps
2 Reps
2 Reps
2 Reps

1:30

Information

2:00

Use cluster sets

3:00

(1+1+1) 15 sec rest

3:00

or (1+1)

3:00

Maximize Speed

3:00
3:00

Sets/Reps

Clean Grip RDL Shrug

Front Squat
2-3 Minutes
Dynamic Warm Up
Hang Power Clean W/ Front Squat
Clean From Hang Below Knee
Clean and Jerk Warm Use empty bar and Push Press
follow instructions
Up
to the right
Split Jerk

Weight

Reps Per Set

Rest After Set

Information

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

1 Rep
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps

1:30

Use cluster sets

Warm Up

(1+1+1)

Pair W/ Exercise Below

3:00

Week 6 - Workout 2
Warm Up/Prehab

5
5
3
3
5

Clean From Blocks

Above Knees

Rest after you

complete one set of
each exercise

Hang Power Clean W/ Front Squat

Weight

Week 5 - Workout 2
Warm Up/Prehab

Clean From Hang Below Knee

empty bar and
Clean and Jerk Warm Use
Push Press
follow instructions

Weight

Clean Grip RDL Shrug

Front Squat

15 sec of rest
between clusters
Maximize Speed

Push Press

5
5
3
3
5
3

Weight

Reps Per Set

Rest After Set

Information

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

1 Rep
3 Reps
3 Reps
3 Reps
3 Reps
2 Reps
2 Reps
2 Reps
2 Reps

1:30

Use cluster sets

3:00
Rest after you
complete one set of
each exercise

(1+1+1)
15 sec of rest
between clusters
Maximize Speed

XLAthlete.com Clean & Jerk Program For Wrestling

Week 7 - Workout 1
Warm Up/Prehab

Dynamic Warm Up

Sets/Reps
2-3 Minutes

Front Squat

Hang Power Clean W/ Front Squat

Clean From Hang Below Knee

empty bar and
Clean and Jerk Warm Use
Push Press
follow instructions

Up

Clean and Jerk

Warm Up

to the right

Week 8 - Workout 1

Clean Grip RDL Shrug

Split Jerk

Warm Up/Prehab

Dynamic Warm Up

Reps Per Set

Rest After Set

0.0
0.0
0.0
0.0
0.0
0.0
0.0

1 Rep
1 Rep
3 Reps
2 Reps
1 Rep
2 Reps
1 Rep

1:30

0.0

2 Reps

2-3 Minutes

Up

Information

Clean and Jerk

to the right

Dynamic Warm Up

Sets/Reps
2-3 Minutes

Split Jerk

Rest After Set

1:30

3:00
3:00

0.0

1 Rep

3:00

1:30
3:00

Use cluster sets

3:00

(1+1+1) 20 sec rest

3:00

or (1+1) 20 sec rest

3:00

Hang Power Clean W/ Front Squat

Warm Up/Prehab

Sets/Reps

Dynamic Warm Up

2-3 Minutes

Weight

Reps Per Set

Rest After Set

0.0
0.0
0.0
0.0
0.0
0.0

1 Rep
3 Reps
3 Reps
2 Reps
2 Reps
3 Reps

0.0
0.0
0.0

3 Reps
3 Reps
3 Reps

Information

2:00
3:00

Use cluster sets

3:00

(1+1+1) or

3:00

(1+1) 20 sec rest

3:00
3:00

Maximize Speed

Week 8 - Workout 2

Clean Grip RDL Shrug

Front Squat

Clean From Blocks

Below Knees

1 Rep
1 Rep
3 Reps
2 Reps
2 Reps
1 Rep
2 Reps

to the right

Power Jerk

Reps Per Set

Up

Pair W/ Exercise Below

Hang Power Clean W/ Front Squat

0.0
0.0
0.0
0.0
0.0
0.0
0.0

Clean From Hang Below Knee

empty bar and
Clean and Jerk Warm Use
Push Press
follow instructions

Warm Up

Front Squat

Weight

Warm Up

Week 7 - Workout 2
Warm Up/Prehab

Clean Grip RDL Shrug

Clean From Hang Below Knee

empty bar and
Clean and Jerk Warm Use
Push Press
follow instructions

Weight

Sets/Reps

Clean Grip RDL Shrug

Front Squat

Hang Power Clean W/ Front Squat

Clean From Hang Below Knee

empty bar and
Clean and Jerk Warm Use
Push Press
follow instructions

3
5

3
5

Up

to the right

Information

Clean From Blocks

Below Knees

Weight

Reps Per Set

Rest After Set

Information

1:30

Use cluster sets

Warm Up

Use cluster sets

(1+1+1) or (1+1)

Pair W/ Exercise Below

1 Rep
3 Reps
3 Reps
2 Reps
2 Reps
2 Reps

1:30

3:00

0.0
0.0
0.0
0.0
0.0
0.0

3:00

(1+1+1) or (1+1)

0.0
0.0
0.0

2 Reps
2 Reps
2 Reps

Split Jerk

Rest after you

complete one set of
each exercise

15 sec of rest
between reps
Maximize Speed

Power Jerk

Split Jerk

Rest after you

complete one set of
each exercise

15 sec of rest
between reps
Maximize Speed

XLAthlete.com Clean & Jerk Program For Wrestling

Week 9 - Workout 1
Warm Up/Prehab

Dynamic Warm Up

Sets/Reps
2-3 Minutes

Front Squat

Hang Power Clean W/ Front Squat

Clean From Hang Below Knee

empty bar and
Clean and Jerk Warm Use
Push Press
follow instructions

Up

Clean and Jerk

Warm Up

to the right

Week 10 - Workout 1

Clean Grip RDL Shrug

Split Jerk

Warm Up/Prehab

Dynamic Warm Up

Reps Per Set

Rest After Set

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

1 Rep
1 Rep
2 Reps
1 Rep
1 Rep
1 Rep
1 Rep
1 Rep

1:30

2-3 Minutes

Up

Information

Clean and Jerk

Warm Up

1:30

Use Cluster Set

3:00

(1+1) 25 sec rest

3:00
3:00
3:00
3:00
3:00

to the right

Dynamic Warm Up
Clean and Jerk Warm
Up
Clean From Blocks
Above Knees
Warm Up
Pair W/ Exercise Below

Power Jerk

Sets/Reps
2-3 Minutes

Split Jerk

3
5
3

Reps Per Set

Rest After Set

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

1 Rep
1 Rep
2 Reps
1 Rep
1 Rep
1 Rep
1 Rep
1 Rep

1:30

Hang Power Clean W/ Front Squat

Clean From Hang Below Knee

Warm Up/Prehab

Sets/Reps

Dynamic Warm Up

2-3 Minutes

Clean and Jerk Warm

Up

5
3

Information

Clean From Blocks

Above Knees

Weight

Reps Per Set

Rest After Set

0.0
0.0
0.0
0.0
0.0
0.0

1 Rep
3 Reps
3 Reps
2 Reps
2 Reps
2 Reps

1:30

Use cluster sets

Warm Up

3:00

(1+1+1) or (1+1)

Pair W/ Exercise Below

0.0
0.0
0.0

2 Reps
2 Reps
2 Reps

Rest after you

complete one set of
each exercise

Hang Power Clean W/ Front Squat

Information

1:30

Use Cluster Set

3:00

(1+1) 25 sec rest

3:00
3:00
3:00
3:00
3:00

Week 10 - Workout 2

Clean Grip RDL Shrug

Front Squat

Use empty bar and

Push Press
follow instructions
to the right
Split Jerk

Front Squat

Weight

Week 9 - Workout 2
Warm Up/Prehab

Clean Grip RDL Shrug

Clean From Hang Below Knee

empty bar and
Clean and Jerk Warm Use
Push Press
follow instructions

Weight

Sets/Reps

15 sec of rest
between reps
Maximize Speed

Power Jerk

Clean Grip RDL Shrug

Front Squat

Hang Power Clean W/ Front Squat

Clean From Hang Below Knee

Use empty bar and

Push Press
follow instructions
to the right
Split Jerk

5
3

Weight

Reps Per Set

Rest After Set

Information

0.0
0.0
0.0
0.0
0.0
0.0

1 Rep
3 Reps
2 Reps
2 Reps
2 Reps
2 Reps

1:30

Use cluster sets

3:00

(1+1+1) or (1+1)

0.0
0.0
0.0

2 Reps
2 Reps
2 Reps

Rest after you

complete one set of
each exercise

20 sec of rest
between reps
Maximize Speed

XLAthlete.com Clean & Jerk Program For Wrestling

Week 11 - Workout 1
Warm Up/Prehab

Dynamic Warm Up

Sets/Reps
2-3 Minutes

Hang Power Clean W/ Front Squat

to the right

Clean and Jerk

Warm Up

Warm Up/Prehab

Sets/Reps

Dynamic Warm Up

2-3 Minutes

Clean From Hang Below Knee

Clean and Jerk Warm Use empty bar and Push Press
follow instructions

Up

Week 12 - Workout 1

Clean Grip RDL Shrug

Front Squat

Split Jerk

Reps Per Set

Rest After Set

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

1 Rep
1 Rep
2 Reps
1 Rep
1 Rep
1 Rep
1 Rep
1 Rep

1:30

Up

Information

Clean and Jerk

Warm Up

Use Cluster Set

1:30
3:00

(1+1) 25 sec rest

3:00
3:00
3:00
3:00
3:00

to the right

Sets/Reps

Dynamic Warm Up

2-3 Minutes

Clean Grip RDL Shrug

Front Squat

Up

to the right

Clean From Blocks

Below Knees
Warm Up
Pair W/ Exercise Below

Split Jerk

Split Jerk

Split Jerk

3
5
3

Reps Per Set

Rest After Set

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

1 Rep
1 Rep
2 Reps
1 Rep
1 Rep
1 Rep
1 Rep
1 Rep

1:30

Warm Up/Prehab

Sets/Reps

Dynamic Warm Up

2-3 Minutes

Clean From Hang Below Knee

empty bar and
Clean and Jerk Warm Use
Push Press
follow instructions

Information

1:30

Use Cluster Set

(1+1) 25 sec rest

3:00
3:00
3:00
3:00
3:00
3:00

Week 12 - Workout 2
5

Hang Power Clean W/ Front Squat

Hang Power Clean W/ Front Squat

Weight

Week 11 - Workout 2
Warm Up/Prehab

Clean From Hang Below Knee

Clean and Jerk Warm Use empty bar and Push Press
follow instructions

Weight

Clean Grip RDL Shrug

Front Squat

5
3

Hang Power Clean W/ Front Squat

3
5

Up

to the right

Weight

Reps Per Set

Rest After Set

Information

0.0
0.0
0.0
0.0
0.0
0.0

1 Rep
3 Reps
2 Reps
1 Rep
1 Rep
2 Reps

1:30

Use cluster sets

3:00

(1+1+1) or (1+1)

0.0
0.0
0.0

2 Reps
2 Reps
2 Reps

Weight

Reps Per Set

Rest After Set

Information

Clean From Blocks

Below Knees

0.0
0.0
0.0
0.0
0.0
0.0

1 Rep
3 Reps
2 Reps
2 Reps
1 Rep
2 Reps

1:30

Use cluster sets

Warm Up

3:00

(1+1+1) or (1+1)

Pair W/ Exercise Below

0.0
0.0
0.0

2 Reps
2 Reps
2 Reps

Program Designed by Jonathon Janz, MS, CSCS, USAW

Clean From Hang Below Knee

empty bar and
Clean and Jerk Warm Use
Push Press
follow instructions

Rest after you

complete one set of
each exercise

Clean Grip RDL Shrug

Front Squat

15 sec of rest
between reps
Maximize Speed

Split Jerk

Split Jerk

Rest after you

complete one set of
each exercise

15 sec of rest
between reps
Maximize Speed