Original starter · 4 weeks
Supertotal Technique Primer
Build the snatch and clean and jerk from positions to full lifts, with light squat, bench and deadlift work to round out the week.
4weeks
3days a week
12sessions
230working 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 4.
| Measure | Week 1 | Week 4 | Change |
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| Working sets | 52 | 62 | +19% |
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| Total reps | 261 | 299 | +15% |
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| Reps per set | 5.0 | 4.8 | −4% |
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| Average RPE | 6.0 | 7.0 | +17% |
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Week 1
DAY 1 - MON - SNATCH POSITIONS
| Exercise | Sets × reps | Effort / load | Rest |
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| Muscle Snatch · Empty bar to light | 4 × 5 | RPE 5 | 01:30 |
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| Hang Power Snatch · Above the knee | 4 × 3 | RPE 5.5 | 02:00 |
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| Overhead Squat · Light, hold the bottom | 3 × 5 | RPE 5.5 | 02:00 |
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| Goblet Squat | 3 × 10 | RPE 6.5 | 01:30 |
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| Bench Press | 3 × 8 | RPE 6.5 | 02:00 |
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DAY 2 - WED - CLEAN AND JERK POSITIONS
| Exercise | Sets × reps | Effort / load | Rest |
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| Tall Clean · Empty bar to light | 4 × 3 | RPE 5 | 01:30 |
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| Clean and Jerk · Hang power clean plus push jerk | 4 × 2 | RPE 5.5 | 02:00 |
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| Front Squat | 3 × 5 | RPE 6 | 02:00 |
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| Romanian Deadlift | 3 × 8 | RPE 6 | 01:30 |
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| Inverted Row | 3 × 8 | RPE 7 | 01:30 |
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DAY 3 - FRI - FULL LIFTS
| Exercise | Sets × reps | Effort / load | Rest |
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| Power Snatch · From the floor | 4 × 2 | RPE 6 | 02:00 |
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| Clean and Jerk · Full lift from the floor | 4 × 1 | RPE 6 | 02:00 |
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| Back Squat | 3 × 5 | RPE 6.5 | 02:30 |
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| Deadlift | 2 × 5 | RPE 6.5 | 02:30 |
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| Overhead Press | 3 × 8 | RPE 6.5 | 01:30 |
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| Dead Bug · Repetitions per side | 2 × 8 | RPE 5.5 | 00:45 |
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Week 2
DAY 1 - MON - SNATCH POSITIONS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Muscle Snatch · Empty bar to light | 4 × 5 | RPE 5.5 | 01:30 |
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| Hang Power Snatch · Above the knee | 5 × 3 | RPE 6 | 02:00 |
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| Overhead Squat · Light, hold the bottom | 3 × 5 | RPE 6 | 02:00 |
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| Goblet Squat | 3 × 10 | RPE 7 | 01:30 |
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| Bench Press | 3 × 8 | RPE 7 | 02:00 |
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DAY 2 - WED - CLEAN AND JERK POSITIONS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Tall Clean · Empty bar to light | 4 × 3 | RPE 5.5 | 01:30 |
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| Clean and Jerk · Hang power clean plus push jerk | 5 × 2 | RPE 6 | 02:00 |
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| Front Squat | 3 × 5 | RPE 6.5 | 02:00 |
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| Romanian Deadlift | 3 × 8 | RPE 6.5 | 01:30 |
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| Inverted Row | 3 × 10 | RPE 7 | 01:30 |
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DAY 3 - FRI - FULL LIFTS
| Exercise | Sets × reps | Effort / load | Rest |
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| Power Snatch · From the floor | 5 × 2 | RPE 6 | 02:00 |
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| Clean and Jerk · Full lift from the floor | 5 × 1 | RPE 6 | 02:00 |
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| Back Squat | 3 × 5 | RPE 7 | 02:30 |
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| Deadlift | 3 × 5 | RPE 6.5 | 02:30 |
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| Overhead Press | 3 × 8 | RPE 7 | 01:30 |
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| Dead Bug · Repetitions per side | 2 × 10 | RPE 6 | 00:45 |
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Week 3
DAY 1 - MON - SNATCH POSITIONS
| Exercise | Sets × reps | Effort / load | Rest |
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| Muscle Snatch · Empty bar to light | 3 × 5 | RPE 6 | 01:30 |
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| Hang Power Snatch · Above the knee | 5 × 3 | RPE 6.5 | 02:00 |
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| Overhead Squat · Light, hold the bottom | 4 × 5 | RPE 6 | 02:00 |
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| Goblet Squat | 3 × 12 | RPE 7 | 01:30 |
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| Bench Press | 3 × 6 | RPE 7 | 02:00 |
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DAY 2 - WED - CLEAN AND JERK POSITIONS
| Exercise | Sets × reps | Effort / load | Rest |
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| Tall Clean · Empty bar to light | 3 × 3 | RPE 6 | 01:30 |
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| Clean and Jerk · Hang power clean plus push jerk | 5 × 2 | RPE 6.5 | 02:00 |
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| Front Squat | 4 × 5 | RPE 6.5 | 02:00 |
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| Romanian Deadlift | 3 × 10 | RPE 6.5 | 01:30 |
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| Inverted Row | 3 × 10 | RPE 7.5 | 01:30 |
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DAY 3 - FRI - FULL LIFTS
| Exercise | Sets × reps | Effort / load | Rest |
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| Power Snatch · From the floor | 5 × 2 | RPE 6.5 | 02:00 |
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| Clean and Jerk · Full lift from the floor | 5 × 1 | RPE 6.5 | 02:00 |
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| Back Squat | 4 × 5 | RPE 7 | 02:30 |
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| Deadlift | 3 × 5 | RPE 7 | 02:30 |
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| Overhead Press | 3 × 6 | RPE 7 | 01:30 |
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| Dead Bug · Repetitions per side | 3 × 10 | RPE 6 | 00:45 |
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Week 4
DAY 1 - MON - SNATCH POSITIONS
| Exercise | Sets × reps | Effort / load | Rest |
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| Muscle Snatch · Empty bar to light | 3 × 4 | RPE 6 | 01:30 |
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| Hang Power Snatch · Above the knee | 5 × 2 | RPE 7 | 02:00 |
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| Overhead Squat · Light, hold the bottom | 4 × 4 | RPE 6.5 | 02:00 |
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| Goblet Squat | 3 × 12 | RPE 7.5 | 01:30 |
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| Bench Press | 4 × 6 | RPE 7.5 | 02:00 |
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DAY 2 - WED - CLEAN AND JERK POSITIONS
| Exercise | Sets × reps | Effort / load | Rest |
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| Tall Clean · Empty bar to light | 3 × 3 | RPE 6 | 01:30 |
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| Clean and Jerk · Hang power clean plus push jerk | 5 × 2 | RPE 7 | 02:00 |
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| Front Squat | 4 × 4 | RPE 7 | 02:00 |
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| Romanian Deadlift | 3 × 10 | RPE 7 | 01:30 |
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| Inverted Row | 3 × 12 | RPE 7.5 | 01:30 |
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DAY 3 - FRI - FULL LIFTS
| Exercise | Sets × reps | Effort / load | Rest |
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| Power Snatch · From the floor | 6 × 2 | RPE 7 | 02:00 |
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| Clean and Jerk · Full lift from the floor | 6 × 1 | RPE 7 | 02:00 |
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| Back Squat | 4 × 4 | RPE 7.5 | 02:30 |
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| Deadlift | 3 × 4 | RPE 7.5 | 02:30 |
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| Overhead Press | 3 × 6 | RPE 7.5 | 01:30 |
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| Dead Bug · Repetitions per side | 3 × 12 | RPE 6.5 | 00:45 |
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