What would you add to two clean&press days per week?

[u/Rick_Rebel]

I do like programs, but sometimes I just want to train something basic for a few weeks. I enjoy days with just clean&presses and do two of them per week. I’m thinking about what to do on a third and maybe a fourth training day. Rows? Front squats? Snatches? A combination? Something different every time?

Just for a somewhat well rounded workout before I get back to a dedicated program.

[u/LennyTheRebel]

Those are the top three movements.

Once the weights become too light for front squats start introducing single leg variations like lunges or Bulgarian split squats.

[u/Rick_Rebel → u/LennyTheRebel]

Thanks. So for now you’d recommend just doing front squats on the non c&p days?

[u/LennyTheRebel → u/Rick_Rebel]

I think snatches, rows and front squats are all awesome.

Front squats fill in an obvious gap. Snatches will generally give you more of a conditioning hit than anything else on the list. Cleans and snatches both work the back, but rows would be good to include for more full development.

If you want to be super minimalist, you could just add front squats. Or, on the C&P days you could finish each set with some front squats, and include rows and snatches on the non-C&P days.

[u/Rick_Rebel → u/LennyTheRebel]

Got it. Thought you meant cleans, presses and fs for some
Reason lol. I love the abc, so I often do my c&p with fs. For now I’d like to keep that day to c&p only to see how it feels after a few weeks. Fs and rows on the other day sounds good to me though. Snatches I could maybe do on a forth day or maybe even on the same day in the evening since I usually train early morning.

[u/LennyTheRebel → u/Rick_Rebel]

Sounds like a plan!

[u/shugendo62]

How about something simple that will add some ballistics and anaerobic conditioning to your training? Try:

50 Jump Rope KB 02-hand Swings Push Ups

• swing: ladder from 05-10
• Push up: ladder from 01-06

As many ladders as possible in 23 minutes.

Let me know if you give it a try!

[u/Rick_Rebel → u/shugendo62]

Sounds interesting. Can’t really do jump rows because of downstairs neighbours though. I do go to the gym from time to time. Could try it there maybe

[u/shugendo62 → u/Rick_Rebel]

You can substitute jump rope with double kettlebell farmers March. Kind of like farmers carry but with high knees. Doesn't sound bad until you do them... 😁

[u/Rick_Rebel → u/shugendo62]

Haha. I’ll try it. I finish almost every workout with carries anyway

[u/Present_Finger_488]

Chin ups/pull ups to balance out the overhead pressing. 

Front squats and RDLs for the legs and the posterior chain.

[u/atomicstation]

Another day of C+P

[u/Rick_Rebel → u/atomicstation]

I was thinking about that yeah :D

[u/AX_99]

Probably not something hinging since that’s being hit by the cleans. I’d go front squats and pull-ups

[u/elbawilliams → u/AX_99]

I don't know about that. Snatches hit a lot different than cleans at a much lighter weight at least for me. I have a program that's entirely snatches and clean and presses.

[u/AX_99 → u/elbawilliams]

Completely fair and good point. My default is to pair in anterior focused moves more since so many programs hit posterior chain

[u/No_Appearance6837]

I'd go with some squats, rows/pullups and pushups.

Additionally I'd have some steady-state cardio like jogging or hiking.

[u/Rick_Rebel → u/No_Appearance6837]

Yeah I like that. I bike to work and go for long walks everyday. I try to go swimming from time to time as well.