08/16/2026
WcG Athletes:
Starting this week, we’re adding a new 6-Week Olympic Clean Program along with a 5-Week Deadlift Strength Cycle.
The goal is simple: improve technique, build confidence under the bar, and gradually increase load without sacrificing movement quality.
Olympic Clean Program ( with the help from Coach Rob)
We’ll clean 2 days per week for 6 weeks.
Day 1 will focus more on technique, positions, timing, and bar path.
Day 2 will focus on applying that technique while gradually building load.
The first few weeks will stay controlled and technical. As the cycle progresses, we’ll move into heavier singles and eventually finish with an opportunity to test a heavy clean in Week 6.
The focus throughout the cycle:
• Strong setup and first pull
• Staying over the bar
• Full extension through the legs and hips
• Fast elbows
• Receiving the bar confidently
• Making heavier reps look like lighter reps
Deadlift Strength Cycle
We’ll also deadlift 1 day per week.
Week 1
5-5-5-5-5+
Build to a heavy set of 5.
Use the same load for Sets 4 and 5.
On the final set, perform more than 5 reps if possible, but stop before failure.
Week 2
3-3-3-3-3+
Build to a heavy set of 3.
Again, Sets 4 and 5 use the same load.
Final set is 3+ reps without pushing to failure.
Week 3
1-1-1-1-1-1-1
Build through 7 singles.
A new set every 3 minutes.
The final rep should be your heaviest lift of the day, but this is not a max-out day.
Week 4
10-8-8-6-6
This is our deload week.
A new set every 3 minutes.
The goal is perfect movement, controlled reps, and significantly lighter loading.
Week 5
1RM Test Day
After four weeks of building and a deload, we’ll give everyone the opportunity to establish a new heavy deadlift.
We’ll build gradually through warm-up sets and then take a few quality attempts at a new 1RM.
Weekly Structure
A typical week will look something like:
Monday: Clean Technique Day
Wednesday: Deadlift Strength
Friday: Clean Loading Day
These movements will be programmed as part of the skill/strength portion of class, followed by the daily WOD.
Because cleans and deadlifts both involve a lot of pulling, we’ll manage the overall volume carefully. The goal is to get stronger, not just do more work.
As always, percentages and prescribed loads are guidelines. Coaches will help adjust based on experience, movement quality, and how you’re feeling that day.
You do not need to be an advanced Olympic lifter to benefit from this.
Whether you’re working toward your first confident clean or trying to add weight to an established lift, the goal over these next six weeks is the same:
Better technique. More consistency. More strength.
Coach Bill
