Original starter · 8 weeks
Supertotal Foundation
Learn the snatch and clean and jerk while you build your squat, bench and deadlift, with a deload and a check-in week.
8weeks
3days a week
24sessions
444working 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 | 53 | 34 | −36% |
|---|
| Total reps | 383 | 198 | −48% |
|---|
| Reps per set | 7.2 | 5.8 | −19% |
|---|
| Average RPE | 6.5 | 7.2 | +10% |
|---|
Week 1
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Power Snatch · Technique emphasis | 5 × 3 | RPE 6 | 02:30 |
|---|
| Back Squat | 3 × 5 | RPE 7 | 03:00 |
|---|
| Bench Press | 3 × 8 | RPE 6.5 | 02:30 |
|---|
| Barbell Row | 3 × 10 | RPE 7 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 30 | RPE 6 | 00:45 |
|---|
DAY 2 - WED - CLEAN AND JERK AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk · From hang, power receive | 5 × 2 | RPE 6 | 02:30 |
|---|
| Deadlift | 3 × 5 | RPE 7 | 03:00 |
|---|
| Overhead Press | 3 × 8 | RPE 7 | 02:00 |
|---|
| Lat Pulldown | 3 × 12 | RPE 7 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 2 × 8 | RPE 6 | 00:45 |
|---|
DAY 3 - FRI - FIVE LIFT PRACTICE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power Snatch | 4 × 2 | RPE 6 | 02:30 |
|---|
| Clean and Jerk · Full lift | 4 × 1 | RPE 6 | 02:30 |
|---|
| Front Squat | 3 × 6 | RPE 6.5 | 02:30 |
|---|
| Close-Grip Bench Press | 3 × 10 | RPE 7 | 02:00 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 6.5 | 02:00 |
|---|
| Chin-Up | 3 × 6 | RPE 7 | 01:30 |
|---|
Week 2
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Power Snatch · Technique emphasis | 5 × 3 | RPE 6.5 | 02:30 |
|---|
| Back Squat | 4 × 5 | RPE 7 | 03:00 |
|---|
| Bench Press | 3 × 8 | RPE 7 | 02:30 |
|---|
| Barbell Row | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 35 | RPE 6 | 00:45 |
|---|
DAY 2 - WED - CLEAN AND JERK AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk · From hang, power receive | 5 × 2 | RPE 6.5 | 02:30 |
|---|
| Deadlift | 3 × 5 | RPE 7.5 | 03:00 |
|---|
| Overhead Press | 3 × 8 | RPE 7 | 02:00 |
|---|
| Lat Pulldown | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 3 × 8 | RPE 6 | 00:45 |
|---|
DAY 3 - FRI - FIVE LIFT PRACTICE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power Snatch | 5 × 2 | RPE 6.5 | 02:30 |
|---|
| Clean and Jerk · Full lift | 5 × 1 | RPE 6.5 | 02:30 |
|---|
| Front Squat | 3 × 6 | RPE 7 | 02:30 |
|---|
| Close-Grip Bench Press | 3 × 10 | RPE 7 | 02:00 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 7 | 02:00 |
|---|
| Chin-Up | 3 × 7 | RPE 7 | 01:30 |
|---|
Week 3
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Power Snatch · Technique emphasis | 6 × 2 | RPE 7 | 02:30 |
|---|
| Back Squat | 4 × 5 | RPE 7.5 | 03:00 |
|---|
| Bench Press | 4 × 6 | RPE 7 | 02:30 |
|---|
| Barbell Row | 4 × 8 | RPE 7.5 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 40 | RPE 6.5 | 00:45 |
|---|
DAY 2 - WED - CLEAN AND JERK AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk · From hang, power receive | 6 × 2 | RPE 7 | 02:30 |
|---|
| Deadlift | 3 × 4 | RPE 7.5 | 03:00 |
|---|
| Overhead Press | 4 × 6 | RPE 7.5 | 02:00 |
|---|
| Lat Pulldown | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 3 × 10 | RPE 6.5 | 00:45 |
|---|
DAY 3 - FRI - FIVE LIFT PRACTICE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power Snatch | 5 × 2 | RPE 7 | 02:30 |
|---|
| Clean and Jerk · Full lift | 5 × 1 | RPE 7 | 02:30 |
|---|
| Front Squat | 3 × 5 | RPE 7 | 02:30 |
|---|
| Close-Grip Bench Press | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7 | 02:00 |
|---|
| Chin-Up | 3 × 8 | RPE 7.5 | 01:30 |
|---|
Week 4
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Power Snatch · Technique emphasis | 4 × 2 | RPE 5 | 02:30 |
|---|
| Back Squat | 2 × 5 | RPE 5.5 | 03:00 |
|---|
| Bench Press | 2 × 6 | RPE 5 | 02:30 |
|---|
| Barbell Row | 2 × 8 | RPE 5.5 | 01:30 |
|---|
| Plank · Seconds per hold | 2 × 40 | RPE 5 | 00:45 |
|---|
DAY 2 - WED - CLEAN AND JERK AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk · From hang, power receive | 4 × 2 | RPE 5 | 02:30 |
|---|
| Deadlift | 2 × 4 | RPE 5.5 | 03:00 |
|---|
| Overhead Press | 2 × 6 | RPE 5.5 | 02:00 |
|---|
| Lat Pulldown | 2 × 10 | RPE 5.5 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 2 × 10 | RPE 5 | 00:45 |
|---|
DAY 3 - FRI - FIVE LIFT PRACTICE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power Snatch | 3 × 2 | RPE 5 | 02:30 |
|---|
| Clean and Jerk · Full lift | 3 × 1 | RPE 5 | 02:30 |
|---|
| Front Squat | 2 × 5 | RPE 5 | 02:30 |
|---|
| Close-Grip Bench Press | 2 × 8 | RPE 5.5 | 02:00 |
|---|
| Romanian Deadlift | 2 × 8 | RPE 5 | 02:00 |
|---|
| Chin-Up | 2 × 8 | RPE 5.5 | 01:30 |
|---|
Week 5
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Power Snatch · Technique emphasis | 5 × 2 | RPE 7 | 02:30 |
|---|
| Back Squat | 4 × 4 | RPE 7.5 | 03:00 |
|---|
| Bench Press | 4 × 6 | RPE 7.5 | 02:30 |
|---|
| Barbell Row | 4 × 8 | RPE 8 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 40 | RPE 7 | 00:45 |
|---|
DAY 2 - WED - CLEAN AND JERK AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk · From hang, power receive | 5 × 1 | RPE 7 | 02:30 |
|---|
| Deadlift | 3 × 4 | RPE 8 | 03:00 |
|---|
| Overhead Press | 4 × 6 | RPE 7.5 | 02:00 |
|---|
| Lat Pulldown | 4 × 10 | RPE 8 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 3 × 10 | RPE 7 | 00:45 |
|---|
DAY 3 - FRI - FIVE LIFT PRACTICE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power Snatch | 5 × 2 | RPE 7 | 02:30 |
|---|
| Clean and Jerk · Full lift | 5 × 1 | RPE 7 | 02:30 |
|---|
| Front Squat | 4 × 5 | RPE 7.5 | 02:30 |
|---|
| Close-Grip Bench Press | 4 × 8 | RPE 7.5 | 02:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Chin-Up | 4 × 6 | RPE 8 | 01:30 |
|---|
Week 6
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Power Snatch · Technique emphasis | 6 × 2 | RPE 7.5 | 02:30 |
|---|
| Back Squat | 4 × 3 | RPE 8 | 03:00 |
|---|
| Bench Press | 4 × 5 | RPE 7.5 | 02:30 |
|---|
| Barbell Row | 4 × 8 | RPE 8 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 45 | RPE 7 | 00:45 |
|---|
DAY 2 - WED - CLEAN AND JERK AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk · From hang, power receive | 6 × 1 | RPE 7.5 | 02:30 |
|---|
| Deadlift | 3 × 3 | RPE 8 | 03:00 |
|---|
| Overhead Press | 4 × 5 | RPE 8 | 02:00 |
|---|
| Lat Pulldown | 4 × 10 | RPE 8 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 3 × 12 | RPE 7 | 00:45 |
|---|
DAY 3 - FRI - FIVE LIFT PRACTICE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power Snatch | 6 × 1 | RPE 7.5 | 02:30 |
|---|
| Clean and Jerk · Full lift | 6 × 1 | RPE 7.5 | 02:30 |
|---|
| Front Squat | 4 × 4 | RPE 7.5 | 02:30 |
|---|
| Close-Grip Bench Press | 4 × 6 | RPE 8 | 02:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 8 | 02:00 |
|---|
| Chin-Up | 4 × 7 | RPE 8 | 01:30 |
|---|
Week 7
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Power Snatch · Technique emphasis | 5 × 2 | RPE 8 | 02:30 |
|---|
| Back Squat | 5 × 3 | RPE 8 | 03:00 |
|---|
| Bench Press | 4 × 5 | RPE 8 | 02:30 |
|---|
| Barbell Row | 4 × 6 | RPE 8 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 45 | RPE 7.5 | 00:45 |
|---|
DAY 2 - WED - CLEAN AND JERK AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk · From hang, power receive | 5 × 1 | RPE 8 | 02:30 |
|---|
| Deadlift | 4 × 3 | RPE 8 | 03:00 |
|---|
| Overhead Press | 4 × 5 | RPE 8 | 02:00 |
|---|
| Lat Pulldown | 4 × 8 | RPE 8 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 3 × 12 | RPE 7 | 00:45 |
|---|
DAY 3 - FRI - FIVE LIFT PRACTICE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power Snatch | 6 × 1 | RPE 8 | 02:30 |
|---|
| Clean and Jerk · Full lift | 6 × 1 | RPE 8 | 02:30 |
|---|
| Front Squat | 4 × 3 | RPE 8 | 02:30 |
|---|
| Close-Grip Bench Press | 4 × 6 | RPE 8 | 02:00 |
|---|
| Romanian Deadlift | 3 × 6 | RPE 8 | 02:00 |
|---|
| Chin-Up | 4 × 8 | RPE 8 | 01:30 |
|---|
Week 8
DAY 1 - MON - SNATCH AND SQUAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang Power Snatch · Technique emphasis | 3 × 1 | RPE 8 | 02:30 |
|---|
| Back Squat | 1 × 3 | RPE 8.5 | 03:00 |
|---|
| Bench Press | 3 × 5 | RPE 7 | 02:30 |
|---|
| Barbell Row | 2 × 8 | RPE 7 | 01:30 |
|---|
| Plank · Seconds per hold | 2 × 30 | RPE 6 | 00:45 |
|---|
DAY 2 - WED - CLEAN AND JERK AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and Jerk · From hang, power receive | 3 × 1 | RPE 8 | 02:30 |
|---|
| Deadlift | 1 × 3 | RPE 8.5 | 03:00 |
|---|
| Overhead Press | 3 × 5 | RPE 7 | 02:00 |
|---|
| Lat Pulldown | 2 × 10 | RPE 7 | 01:30 |
|---|
| Dead Bug · Repetitions per side | 2 × 8 | RPE 6 | 00:45 |
|---|
DAY 3 - FRI - FIVE LIFT PRACTICE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power Snatch | 2 × 1 | RPE 7 | 02:30 |
|---|
| Clean and Jerk · Full lift | 2 × 1 | RPE 7 | 02:30 |
|---|
| Front Squat | 2 × 3 | RPE 7 | 02:30 |
|---|
| Close-Grip Bench Press | 2 × 6 | RPE 7 | 02:00 |
|---|
| Romanian Deadlift | 2 × 6 | RPE 6.5 | 02:00 |
|---|
| Chin-Up | 2 × 5 | RPE 7 | 01:30 |
|---|