Complete Weightlifting — 4 Day

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A standalone eight-week Olympic weightlifting programme for technically competent lifters. Suggested days: Mon/Tue/Thu/Sat. Allow 50–75 minutes; light days are shorter. This replaces your main lifting programme. Keep conditioning easy and avoid extra heavy squats, pulls or overhead work. 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. Snatch, clean and squat percentages use the named lift’s current technical 1RM. Jerk and full C&J use RPE because dedicated references are absent in Workspace. Weeks 1–2 build positions, 3–4 build volume and intensity, 5–6 specific heavier work, 7 reduced volume, 8 short primers and total day. Complex reps are listed in movement order. One Clean & Jerk rep is one clean plus one jerk. Do not add squat max tests during the taper.

8 weeks · 4 sessions per week

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