Original starter · 8 weeks
Olympic Lift Priority
Five days that put the snatch and clean and jerk first while squat, bench and deadlift hold strength on lower volume.
8weeks
5days a week
40sessions
600working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 8.
| Measure | Week 1 | Week 8 | Change |
|---|
| Working sets | 84 | 44 | −48% |
|---|
| Total reps | 407 | 142 | −65% |
|---|
| Reps per set | 4.8 | 3.2 | −33% |
|---|
| Average RPE | 6.9 | 7.3 | +6% |
|---|
Week 1
DAY 1 - MON - SNATCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 6 × 3 | 70% | 02:30 |
|---|
| Snatch Balance · Percent of snatch | 4 × 3 | 70% | 02:00 |
|---|
| Back Squat | 4 × 6 | 72.5% | 03:00 |
|---|
| Ab Wheel Rollout | 3 × 8 | RPE 7 | 01:00 |
|---|
DAY 2 - TUE - BENCH AND UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 6 | 70% | 02:30 |
|---|
| Pull-Up | 3 × 8 | RPE 7 | 01:30 |
|---|
| Push Press | 4 × 5 | 70% | 02:00 |
|---|
| Face Pull | 3 × 15 | RPE 7 | 01:00 |
|---|
DAY 3 - WED - CLEAN AND JERK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 6 × 2 | 70% | 02:30 |
|---|
| Clean Pull · Percent of clean | 4 × 4 | 90% | 02:00 |
|---|
| Front Squat | 4 × 4 | 72.5% | 02:30 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7 | 02:00 |
|---|
DAY 4 - FRI - POSITIONS AND JERK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Snatch · Above the knee | 5 × 3 | 65% | 02:00 |
|---|
| Hang Clean · Above the knee | 5 × 3 | 65% | 02:00 |
|---|
| Split Jerk · From rack | 5 × 2 | 70% | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 7 | 01:30 |
|---|
| Hanging Knee Raise | 3 × 10 | RPE 6.5 | 01:00 |
|---|
DAY 5 - SAT - FULL LIFTS AND DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · Doubles then singles | 5 × 2 | 75% | 02:30 |
|---|
| Clean and Jerk · Singles | 5 × 1 | 75% | 02:30 |
|---|
| Deadlift | 3 × 5 | 72.5% | 03:00 |
|---|
| Barbell Row | 3 × 10 | RPE 7 | 01:30 |
|---|
Week 2
DAY 1 - MON - SNATCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 6 × 3 | 72.5% | 02:30 |
|---|
| Snatch Balance · Percent of snatch | 4 × 3 | 75% | 02:00 |
|---|
| Back Squat | 5 × 5 | 75% | 03:00 |
|---|
| Ab Wheel Rollout | 3 × 10 | RPE 7 | 01:00 |
|---|
DAY 2 - TUE - BENCH AND UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 6 | 72.5% | 02:30 |
|---|
| Pull-Up | 4 × 8 | RPE 7.5 | 01:30 |
|---|
| Push Press | 4 × 5 | 72.5% | 02:00 |
|---|
| Face Pull | 3 × 15 | RPE 7.5 | 01:00 |
|---|
DAY 3 - WED - CLEAN AND JERK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 6 × 2 | 72.5% | 02:30 |
|---|
| Clean Pull · Percent of clean | 4 × 4 | 95% | 02:00 |
|---|
| Front Squat | 4 × 4 | 75% | 02:30 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7.5 | 02:00 |
|---|
DAY 4 - FRI - POSITIONS AND JERK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Snatch · Above the knee | 5 × 3 | 67.5% | 02:00 |
|---|
| Hang Clean · Above the knee | 5 × 3 | 67.5% | 02:00 |
|---|
| Split Jerk · From rack | 5 × 2 | 72.5% | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 10 | RPE 7 | 01:30 |
|---|
| Hanging Knee Raise | 3 × 12 | RPE 6.5 | 01:00 |
|---|
DAY 5 - SAT - FULL LIFTS AND DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · Doubles then singles | 5 × 2 | 77.5% | 02:30 |
|---|
| Clean and Jerk · Singles | 5 × 1 | 77.5% | 02:30 |
|---|
| Deadlift | 3 × 5 | 75% | 03:00 |
|---|
| Barbell Row | 3 × 10 | RPE 7.5 | 01:30 |
|---|
Week 3
DAY 1 - MON - SNATCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 5 × 3 | 75% | 02:30 |
|---|
| Snatch Balance · Percent of snatch | 4 × 3 | 80% | 02:00 |
|---|
| Back Squat | 5 × 5 | 77.5% | 03:00 |
|---|
| Ab Wheel Rollout | 3 × 10 | RPE 7.5 | 01:00 |
|---|
DAY 2 - TUE - BENCH AND UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 5 | 75% | 02:30 |
|---|
| Pull-Up | 4 × 8 | RPE 8 | 01:30 |
|---|
| Push Press | 4 × 4 | 75% | 02:00 |
|---|
| Face Pull | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 3 - WED - CLEAN AND JERK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 5 × 2 | 75% | 02:30 |
|---|
| Clean Pull · Percent of clean | 4 × 3 | 100% | 02:00 |
|---|
| Front Squat | 5 × 3 | 77.5% | 02:30 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 8 | 02:00 |
|---|
DAY 4 - FRI - POSITIONS AND JERK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Snatch · Above the knee | 5 × 2 | 70% | 02:00 |
|---|
| Hang Clean · Above the knee | 5 × 2 | 70% | 02:00 |
|---|
| Split Jerk · From rack | 5 × 2 | 75% | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Hanging Knee Raise | 3 × 12 | RPE 7 | 01:00 |
|---|
DAY 5 - SAT - FULL LIFTS AND DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · Doubles then singles | 5 × 2 | 80% | 02:30 |
|---|
| Clean and Jerk · Singles | 5 × 1 | 80% | 02:30 |
|---|
| Deadlift | 3 × 4 | 77.5% | 03:00 |
|---|
| Barbell Row | 4 × 8 | RPE 8 | 01:30 |
|---|
Week 4
DAY 1 - MON - SNATCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 3 × 3 | 65% | 02:30 |
|---|
| Snatch Balance · Percent of snatch | 2 × 3 | 67.5% | 02:00 |
|---|
| Back Squat | 3 × 5 | 65% | 03:00 |
|---|
| Ab Wheel Rollout | 2 × 10 | RPE 5.5 | 01:00 |
|---|
DAY 2 - TUE - BENCH AND UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 5 | 65% | 02:30 |
|---|
| Pull-Up | 2 × 8 | RPE 6 | 01:30 |
|---|
| Push Press | 2 × 4 | 65% | 02:00 |
|---|
| Face Pull | 2 × 15 | RPE 6 | 01:00 |
|---|
DAY 3 - WED - CLEAN AND JERK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 3 × 2 | 65% | 02:30 |
|---|
| Clean Pull · Percent of clean | 2 × 3 | 85% | 02:00 |
|---|
| Front Squat | 3 × 3 | 65% | 02:30 |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6 | 02:00 |
|---|
DAY 4 - FRI - POSITIONS AND JERK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Snatch · Above the knee | 3 × 2 | 60% | 02:00 |
|---|
| Hang Clean · Above the knee | 3 × 2 | 60% | 02:00 |
|---|
| Split Jerk · From rack | 3 × 2 | 65% | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 2 × 10 | RPE 5.5 | 01:30 |
|---|
| Hanging Knee Raise | 2 × 12 | RPE 5 | 01:00 |
|---|
DAY 5 - SAT - FULL LIFTS AND DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · Doubles then singles | 3 × 2 | 67.5% | 02:30 |
|---|
| Clean and Jerk · Singles | 3 × 1 | 67.5% | 02:30 |
|---|
| Deadlift | 2 × 4 | 65% | 03:00 |
|---|
| Barbell Row | 2 × 8 | RPE 6 | 01:30 |
|---|
Week 5
DAY 1 - MON - SNATCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 6 × 2 | 80% | 02:30 |
|---|
| Snatch Balance · Percent of snatch | 4 × 2 | 85% | 02:00 |
|---|
| Back Squat | 5 × 3 | 82.5% | 03:00 |
|---|
| Ab Wheel Rollout | 3 × 12 | RPE 7.5 | 01:00 |
|---|
DAY 2 - TUE - BENCH AND UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 4 | 77.5% | 02:30 |
|---|
| Pull-Up | 4 × 6 | RPE 8 | 01:30 |
|---|
| Push Press | 4 × 3 | 80% | 02:00 |
|---|
| Face Pull | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 3 - WED - CLEAN AND JERK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 6 × 1 | 80% | 02:30 |
|---|
| Clean Pull · Percent of clean | 4 × 3 | 105% | 02:00 |
|---|
| Front Squat | 5 × 3 | 80% | 02:30 |
|---|
| Romanian Deadlift | 3 × 6 | RPE 8 | 02:00 |
|---|
DAY 4 - FRI - POSITIONS AND JERK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Snatch · Above the knee | 5 × 2 | 75% | 02:00 |
|---|
| Hang Clean · Above the knee | 5 × 2 | 75% | 02:00 |
|---|
| Split Jerk · From rack | 5 × 1 | 80% | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 8 | 01:30 |
|---|
| Hanging Knee Raise | 3 × 15 | RPE 7 | 01:00 |
|---|
DAY 5 - SAT - FULL LIFTS AND DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · Doubles then singles | 5 × 1 | 85% | 02:30 |
|---|
| Clean and Jerk · Singles | 4 × 1 | 85% | 02:30 |
|---|
| Deadlift | 3 × 3 | 82.5% | 03:00 |
|---|
| Barbell Row | 4 × 8 | RPE 8.5 | 01:30 |
|---|
Week 6
DAY 1 - MON - SNATCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 5 × 2 | 82.5% | 02:30 |
|---|
| Snatch Balance · Percent of snatch | 4 × 2 | 90% | 02:00 |
|---|
| Back Squat | 5 × 3 | 85% | 03:00 |
|---|
| Ab Wheel Rollout | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 2 - TUE - BENCH AND UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 3 | 82.5% | 02:30 |
|---|
| Pull-Up | 4 × 6 | RPE 8.5 | 01:30 |
|---|
| Push Press | 5 × 3 | 82.5% | 02:00 |
|---|
| Face Pull | 3 × 12 | RPE 8.5 | 01:00 |
|---|
DAY 3 - WED - CLEAN AND JERK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 5 × 1 | 82.5% | 02:30 |
|---|
| Clean Pull · Percent of clean | 4 × 2 | 110% | 02:00 |
|---|
| Front Squat | 4 × 2 | 85% | 02:30 |
|---|
| Romanian Deadlift | 3 × 6 | RPE 8.5 | 02:00 |
|---|
DAY 4 - FRI - POSITIONS AND JERK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Snatch · Above the knee | 5 × 2 | 77.5% | 02:00 |
|---|
| Hang Clean · Above the knee | 5 × 2 | 77.5% | 02:00 |
|---|
| Split Jerk · From rack | 5 × 1 | 85% | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 8.5 | 01:30 |
|---|
| Hanging Knee Raise | 3 × 15 | RPE 7.5 | 01:00 |
|---|
DAY 5 - SAT - FULL LIFTS AND DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · Doubles then singles | 5 × 1 | 87.5% | 02:30 |
|---|
| Clean and Jerk · Singles | 4 × 1 | 87.5% | 02:30 |
|---|
| Deadlift | 3 × 3 | 85% | 03:00 |
|---|
| Barbell Row | 4 × 6 | RPE 8.5 | 01:30 |
|---|
Week 7
DAY 1 - MON - SNATCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 6 × 1 | 87.5% | 02:30 |
|---|
| Snatch Balance · Percent of snatch | 3 × 2 | 92.5% | 02:00 |
|---|
| Back Squat | 4 × 2 | 87.5% | 03:00 |
|---|
| Ab Wheel Rollout | 3 × 10 | RPE 8 | 01:00 |
|---|
DAY 2 - TUE - BENCH AND UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 3 | 85% | 02:30 |
|---|
| Pull-Up | 3 × 6 | RPE 8.5 | 01:30 |
|---|
| Push Press | 4 × 2 | 85% | 02:00 |
|---|
| Face Pull | 3 × 12 | RPE 8.5 | 01:00 |
|---|
DAY 3 - WED - CLEAN AND JERK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 6 × 1 | 87.5% | 02:30 |
|---|
| Clean Pull · Percent of clean | 3 × 2 | 110% | 02:00 |
|---|
| Front Squat | 4 × 2 | 87.5% | 02:30 |
|---|
| Romanian Deadlift | 3 × 5 | RPE 8.5 | 02:00 |
|---|
DAY 4 - FRI - POSITIONS AND JERK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Snatch · Above the knee | 4 × 2 | 80% | 02:00 |
|---|
| Hang Clean · Above the knee | 4 × 2 | 80% | 02:00 |
|---|
| Split Jerk · From rack | 4 × 1 | 87.5% | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 2 × 8 | RPE 8 | 01:30 |
|---|
| Hanging Knee Raise | 3 × 12 | RPE 7.5 | 01:00 |
|---|
DAY 5 - SAT - FULL LIFTS AND DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · Doubles then singles | 4 × 1 | 90% | 02:30 |
|---|
| Clean and Jerk · Singles | 3 × 1 | 90% | 02:30 |
|---|
| Deadlift | 2 × 2 | 90% | 03:00 |
|---|
| Barbell Row | 3 × 6 | RPE 8.5 | 01:30 |
|---|
Week 8
DAY 1 - MON - SNATCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch | 3 × 1 | 92.5% RPE 9 | 02:30 |
|---|
| Snatch Balance · Percent of snatch | 2 × 2 | 75% | 02:00 |
|---|
| Back Squat | 1 × 1 | 95% RPE 9 | 03:00 |
|---|
| Ab Wheel Rollout | 2 × 8 | RPE 6 | 01:00 |
|---|
DAY 2 - TUE - BENCH AND UPPER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 1 × 1 | 92.5% RPE 8.5 | 02:30 |
|---|
| Pull-Up | 2 × 5 | RPE 6.5 | 01:30 |
|---|
| Push Press | 2 × 2 | 75% | 02:00 |
|---|
| Face Pull | 2 × 12 | RPE 6 | 01:00 |
|---|
DAY 3 - WED - CLEAN AND JERK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk | 3 × 1 | 92.5% RPE 9 | 02:30 |
|---|
| Clean Pull · Percent of clean | 2 × 2 | 90% | 02:00 |
|---|
| Front Squat | 2 × 2 | 75% | 02:30 |
|---|
| Romanian Deadlift | 2 × 5 | RPE 6.5 | 02:00 |
|---|
DAY 4 - FRI - POSITIONS AND JERK
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Snatch · Above the knee | 3 × 1 | 70% | 02:00 |
|---|
| Hang Clean · Above the knee | 3 × 1 | 70% | 02:00 |
|---|
| Split Jerk · From rack | 3 × 1 | 75% | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 2 × 6 | RPE 6 | 01:30 |
|---|
| Hanging Knee Raise | 2 × 10 | RPE 6 | 01:00 |
|---|
DAY 5 - SAT - FULL LIFTS AND DEADLIFT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · Doubles then singles | 2 × 1 | 80% | 02:30 |
|---|
| Clean and Jerk · Singles | 2 × 1 | 80% | 02:30 |
|---|
| Deadlift | 1 × 1 | 92.5% RPE 9 | 03:00 |
|---|
| Barbell Row | 2 × 6 | RPE 6.5 | 01:30 |
|---|