sf5x5 questions

[TomoUK]

I have decided to sub cleans for Js Rows next week, i am unsure of how they should be performed in terms of no.s reps and sets?

also will practising olympic lifts with light weights on off days lead to overtraining, im into week 5 of the sf5x5 so the sessions are quite taxing now.

thanks in advance

 

[BiggT]

5x5 is a common way to sub in cleans, but personally, I think 5 rep cleans lead to a breakdown in form, they aren't like the static lifts where you can just push through when you get winded, once you lose your breath, the whole thing comes apart and you get sloppy......5 sets of 3 would be better in my opinion to start with.

And, yes you can practice on off days as much as your recovery allows.....you can make it 'active recovery'......use a broom stick or a 45lb bar.

 

[TomoUK]

thanks for the help, i thought sets of 5 was too much, should i just stick to full cleans every session or should i be rotating variations like hang cleans?

 

[BiggT]

thanks for the help, i thought sets of 5 was too much, should i just stick to full cleans every session or should i be rotating variations like hang cleans?

Full cleans are very taxing, but in my opinion are the only way to really learn a correct pull and catch. If your form is good, power cleans from the floor will serve you well......personally, I hate the hang versions UNLESS you need to correct an issue with your pull that has cropped up.......most people when doing the hang versions tend to develop an incorrect/inefficient pull, and (unless you have blocks) for rep work you need to use straps, and it is tough to get the elbows high and people tend to develop horrible habbits when catching.

I would get the form down and train the power clean, and just keep at it, when it stalls out, you can see what the issue is and try to correct it with the appropriate 'hybrid'.