Clean & Jerk Builder — 3 Day

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Eight weeks of comprehensive clean & jerk development. Suggested days: Mon/Wed/Sat. Allow 50–70 minutes. Use this as the main lifting block; it does not develop the snatch. Keep additional heavy training minimal. Use a recent technically sound 1RM; round loads down. Reduce load 5–10% if positions or speed deteriorate. Stop after two misses. RPE describes the whole set: 6 easy, 7 moderate, 8 hard but crisp, 9 a near-limit technical success. No grinding or repeated attempts. Clean and squat percentages use their named 1RMs. Workspace has no dedicated Jerk or Clean & Jerk 1RM reference: those lifts use RPE. Daily Max only means the successful full clean & jerk top single in that same test session. Weeks 1–2 technical base, 3–4 progressive volume/intensity, 5–6 specific loading, 7 taper, 8 primer/test. Complex reps list each movement in order; one Clean & Jerk rep means one of each.

8 weeks · 3 sessions per week

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£23.99/month for one active specialist programme, or £44.99/month for the full library and multiple active programmes.