Original starter · 12 weeks

Twelve-Week Supertotal Block

Six days a week through accumulation, transmutation and realization blocks, ending in a test week for all five lifts.

12weeks

6days a week

72sessions

1007working 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 12.

Measure	Week 1	Week 12	Change
Working sets	96	47	−51%
Total reps	665	203	−69%
Reps per set	6.9	4.3	−38%
Average RPE	7.0	6.8	−2%

Week 1

DAY 1 - MON - SNATCH AND SQUAT

Exercise	Sets × reps	Effort / load	Rest
Hang Snatch	5 × 3	65%	02:00
Back Squat	5 × 6	67.5%	03:00
Snatch Grip Romanian Deadlift	4 × 6	RPE 7	02:00
Hanging Leg Raise	3 × 10	RPE 7	01:00

DAY 2 - TUE - BENCH AND UPPER

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 8	65%	02:30
Pendlay Row	4 × 10	RPE 7	02:00
Dumbbell Shoulder Press	3 × 10	RPE 7	01:30
Face Pull	3 × 15	RPE 7	01:00

DAY 3 - WED - CLEAN AND JERK

Exercise	Sets × reps	Effort / load	Rest
Clean and Jerk · Hang clean plus power jerk	5 × 2	65%	02:00
Power Jerk	5 × 3	65%	02:00
Romanian Deadlift	4 × 8	RPE 7	02:00
Bulgarian Split Squat · Repetitions per side	3 × 10	RPE 7	01:30

DAY 4 - THU - SNATCH PULL AND FRONT SQUAT

Exercise	Sets × reps	Effort / load	Rest
Power Snatch	5 × 3	62.5%	02:00
Snatch Pull · Percent of snatch	4 × 5	80%	02:00
Front Squat	4 × 6	65%	02:30
Pallof Press · Repetitions per side	3 × 10	RPE 6.5	01:00

DAY 5 - FRI - BENCH VOLUME

Exercise	Sets × reps	Effort / load	Rest
Incline Bench Press	4 × 8	RPE 7	02:00
Close-Grip Bench Press	4 × 8	65%	02:00
Lat Pulldown	4 × 10	RPE 7	01:30
Dumbbell Curl	3 × 12	RPE 7	01:00

DAY 6 - SAT - CLEAN PULL AND DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Power Clean	5 × 3	62.5%	02:00
Clean Pull · Percent of clean	4 × 5	80%	02:00
Deadlift	4 × 6	67.5%	03:00
Back Extension	3 × 12	RPE 7	01:30

Week 2

DAY 1 - MON - SNATCH AND SQUAT

Exercise	Sets × reps	Effort / load	Rest
Hang Snatch	5 × 3	67.5%	02:00
Back Squat	5 × 6	70%	03:00
Snatch Grip Romanian Deadlift	4 × 8	RPE 7	02:00
Hanging Leg Raise	3 × 12	RPE 7	01:00

DAY 2 - TUE - BENCH AND UPPER

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 8	67.5%	02:30
Pendlay Row	4 × 10	RPE 7.5	02:00
Dumbbell Shoulder Press	3 × 12	RPE 7	01:30
Face Pull	3 × 15	RPE 7.5	01:00

DAY 3 - WED - CLEAN AND JERK

Exercise	Sets × reps	Effort / load	Rest
Clean and Jerk · Hang clean plus power jerk	5 × 2	67.5%	02:00
Power Jerk	5 × 3	67.5%	02:00
Romanian Deadlift	4 × 8	RPE 7.5	02:00
Bulgarian Split Squat · Repetitions per side	3 × 10	RPE 7.5	01:30

DAY 4 - THU - SNATCH PULL AND FRONT SQUAT

Exercise	Sets × reps	Effort / load	Rest
Power Snatch	5 × 3	65%	02:00
Snatch Pull · Percent of snatch	4 × 5	85%	02:00
Front Squat	4 × 6	67.5%	02:30
Pallof Press · Repetitions per side	3 × 12	RPE 7	01:00

DAY 5 - FRI - BENCH VOLUME

Exercise	Sets × reps	Effort / load	Rest
Incline Bench Press	4 × 8	RPE 7.5	02:00
Close-Grip Bench Press	4 × 8	67.5%	02:00
Lat Pulldown	4 × 12	RPE 7	01:30
Dumbbell Curl	3 × 12	RPE 7.5	01:00

DAY 6 - SAT - CLEAN PULL AND DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Power Clean	5 × 3	65%	02:00
Clean Pull · Percent of clean	4 × 5	85%	02:00
Deadlift	4 × 6	70%	03:00
Back Extension	3 × 15	RPE 7	01:30

Week 3

DAY 1 - MON - SNATCH AND SQUAT

Exercise	Sets × reps	Effort / load	Rest
Hang Snatch	6 × 3	70%	02:00
Back Squat	5 × 6	72.5%	03:00
Snatch Grip Romanian Deadlift	4 × 8	RPE 7.5	02:00
Hanging Leg Raise	3 × 12	RPE 7.5	01:00

DAY 2 - TUE - BENCH AND UPPER

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 8	70%	02:30
Pendlay Row	5 × 8	RPE 7.5	02:00
Dumbbell Shoulder Press	4 × 10	RPE 7.5	01:30
Face Pull	3 × 20	RPE 7.5	01:00

DAY 3 - WED - CLEAN AND JERK

Exercise	Sets × reps	Effort / load	Rest
Clean and Jerk · Hang clean plus power jerk	6 × 2	70%	02:00
Power Jerk	5 × 3	70%	02:00
Romanian Deadlift	4 × 10	RPE 7.5	02:00
Bulgarian Split Squat · Repetitions per side	3 × 12	RPE 7.5	01:30

DAY 4 - THU - SNATCH PULL AND FRONT SQUAT

Exercise	Sets × reps	Effort / load	Rest
Power Snatch	6 × 2	70%	02:00
Snatch Pull · Percent of snatch	4 × 4	90%	02:00
Front Squat	5 × 5	70%	02:30
Pallof Press · Repetitions per side	3 × 12	RPE 7.5	01:00

DAY 5 - FRI - BENCH VOLUME

Exercise	Sets × reps	Effort / load	Rest
Incline Bench Press	4 × 10	RPE 7.5	02:00
Close-Grip Bench Press	4 × 8	70%	02:00
Lat Pulldown	4 × 12	RPE 7.5	01:30
Dumbbell Curl	3 × 15	RPE 7.5	01:00

DAY 6 - SAT - CLEAN PULL AND DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Power Clean	6 × 2	70%	02:00
Clean Pull · Percent of clean	4 × 4	90%	02:00
Deadlift	4 × 5	75%	03:00
Back Extension	3 × 15	RPE 7.5	01:30

Week 4

DAY 1 - MON - SNATCH AND SQUAT

Exercise	Sets × reps	Effort / load	Rest
Hang Snatch	4 × 3	60%	02:00
Back Squat	3 × 6	62.5%	03:00
Snatch Grip Romanian Deadlift	2 × 8	RPE 5.5	02:00
Hanging Leg Raise	2 × 12	RPE 5.5	01:00

DAY 2 - TUE - BENCH AND UPPER

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 8	60%	02:30
Pendlay Row	3 × 8	RPE 5.5	02:00
Dumbbell Shoulder Press	2 × 10	RPE 5.5	01:30
Face Pull	2 × 20	RPE 5.5	01:00

DAY 3 - WED - CLEAN AND JERK

Exercise	Sets × reps	Effort / load	Rest
Clean and Jerk · Hang clean plus power jerk	4 × 2	60%	02:00
Power Jerk	3 × 3	60%	02:00
Romanian Deadlift	2 × 10	RPE 5.5	02:00
Bulgarian Split Squat · Repetitions per side	2 × 12	RPE 5.5	01:30

DAY 4 - THU - SNATCH PULL AND FRONT SQUAT

Exercise	Sets × reps	Effort / load	Rest
Power Snatch	4 × 2	60%	02:00
Snatch Pull · Percent of snatch	2 × 4	77.5%	02:00
Front Squat	3 × 5	60%	02:30
Pallof Press · Repetitions per side	2 × 12	RPE 5.5	01:00

DAY 5 - FRI - BENCH VOLUME

Exercise	Sets × reps	Effort / load	Rest
Incline Bench Press	2 × 10	RPE 5.5	02:00
Close-Grip Bench Press	2 × 8	60%	02:00
Lat Pulldown	2 × 12	RPE 5.5	01:30
Dumbbell Curl	2 × 15	RPE 5.5	01:00

DAY 6 - SAT - CLEAN PULL AND DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Power Clean	4 × 2	60%	02:00
Clean Pull · Percent of clean	2 × 4	77.5%	02:00
Deadlift	2 × 5	65%	03:00
Back Extension	2 × 15	RPE 5.5	01:30

Week 5

DAY 1 - MON - SNATCH AND SQUAT

Exercise	Sets × reps	Effort / load	Rest
Snatch	5 × 3	75%	02:30
Back Squat	5 × 4	77.5%	03:00
Snatch Pull · Percent of snatch	4 × 4	95%	02:00
Hanging Leg Raise	3 × 12	RPE 7.5	01:00

DAY 2 - TUE - BENCH AND UPPER

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 5	75%	03:00
Pendlay Row	4 × 6	RPE 8	02:00
Push Press	4 × 4	75%	02:00
Face Pull	3 × 12	RPE 7.5	01:00

DAY 3 - WED - CLEAN AND JERK

Exercise	Sets × reps	Effort / load	Rest
Clean and Jerk	5 × 2	75%	02:30
Front Squat	5 × 4	72.5%	02:30
Good Morning	3 × 6	RPE 7.5	02:00
Side Plank · Seconds per side	3 × 30	RPE 7	01:00

DAY 4 - THU - SNATCH POSITIONS

Exercise	Sets × reps	Effort / load	Rest
Hang Power Snatch	5 × 2	70%	02:00
Snatch Balance · Percent of snatch	4 × 3	80%	02:00
Paused Back Squat	4 × 4	70%	02:30
Pallof Press · Repetitions per side	3 × 10	RPE 7.5	01:00

DAY 5 - FRI - BENCH VARIATION

Exercise	Sets × reps	Effort / load	Rest
Spoto Press	4 × 6	70%	02:30
Weighted Pull-Up	4 × 6	RPE 7.5	02:00
Dip	3 × 8	RPE 7.5	01:30
Hammer Curl	3 × 10	RPE 7.5	01:00

DAY 6 - SAT - JERK AND DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Hang Power Clean	5 × 2	70%	02:00
Split Jerk · From rack	5 × 2	75%	02:00
Deadlift	5 × 4	77.5%	03:00
Back Extension	3 × 10	RPE 8	01:30

Week 6

DAY 1 - MON - SNATCH AND SQUAT

Exercise	Sets × reps	Effort / load	Rest
Snatch	6 × 2	80%	02:30
Back Squat	5 × 4	80%	03:00
Snatch Pull · Percent of snatch	4 × 3	100%	02:00
Hanging Leg Raise	3 × 12	RPE 8	01:00

DAY 2 - TUE - BENCH AND UPPER

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 4	80%	03:00
Pendlay Row	5 × 6	RPE 8	02:00
Push Press	4 × 4	77.5%	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 × 2	80%	02:30
Front Squat	5 × 3	77.5%	02:30
Good Morning	3 × 6	RPE 8	02:00
Side Plank · Seconds per side	3 × 35	RPE 7.5	01:00

DAY 4 - THU - SNATCH POSITIONS

Exercise	Sets × reps	Effort / load	Rest
Hang Power Snatch	5 × 2	72.5%	02:00
Snatch Balance · Percent of snatch	4 × 2	85%	02:00
Paused Back Squat	4 × 3	72.5%	02:30
Pallof Press · Repetitions per side	3 × 12	RPE 7.5	01:00

DAY 5 - FRI - BENCH VARIATION

Exercise	Sets × reps	Effort / load	Rest
Spoto Press	4 × 5	72.5%	02:30
Weighted Pull-Up	4 × 5	RPE 8	02:00
Dip	3 × 10	RPE 8	01:30
Hammer Curl	3 × 10	RPE 8	01:00

DAY 6 - SAT - JERK AND DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Hang Power Clean	5 × 2	72.5%	02:00
Split Jerk · From rack	5 × 2	80%	02:00
Deadlift	5 × 3	80%	03:00
Back Extension	3 × 12	RPE 8	01:30

Week 7

DAY 1 - MON - SNATCH AND SQUAT

Exercise	Sets × reps	Effort / load	Rest
Snatch	5 × 2	82.5%	02:30
Back Squat	5 × 3	85%	03:00
Snatch Pull · Percent of snatch	4 × 3	105%	02:00
Hanging Leg Raise	3 × 15	RPE 8	01:00

DAY 2 - TUE - BENCH AND UPPER

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 3	85%	03:00
Pendlay Row	5 × 5	RPE 8.5	02:00
Push Press	5 × 3	80%	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	82.5%	02:30
Front Squat	5 × 3	80%	02:30
Good Morning	4 × 5	RPE 8	02:00
Side Plank · Seconds per side	3 × 40	RPE 8	01:00

DAY 4 - THU - SNATCH POSITIONS

Exercise	Sets × reps	Effort / load	Rest
Hang Power Snatch	6 × 2	75%	02:00
Snatch Balance · Percent of snatch	4 × 2	90%	02:00
Paused Back Squat	4 × 3	75%	02:30
Pallof Press · Repetitions per side	3 × 12	RPE 8	01:00

DAY 5 - FRI - BENCH VARIATION

Exercise	Sets × reps	Effort / load	Rest
Spoto Press	4 × 5	75%	02:30
Weighted Pull-Up	5 × 5	RPE 8	02:00
Dip	4 × 8	RPE 8	01:30
Hammer Curl	3 × 12	RPE 8	01:00

DAY 6 - SAT - JERK AND DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Hang Power Clean	6 × 2	75%	02:00
Split Jerk · From rack	6 × 1	85%	02:00
Deadlift	5 × 3	85%	03:00
Back Extension	3 × 12	RPE 8.5	01:30

Week 8

DAY 1 - MON - SNATCH AND SQUAT

Exercise	Sets × reps	Effort / load	Rest
Snatch	3 × 2	70%	02:30
Back Squat	3 × 3	72.5%	03:00
Snatch Pull · Percent of snatch	2 × 3	90%	02:00
Hanging Leg Raise	2 × 15	RPE 6	01:00

DAY 2 - TUE - BENCH AND UPPER

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 3	72.5%	03:00
Pendlay Row	3 × 5	RPE 6.5	02:00
Push Press	3 × 3	67.5%	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	70%	02:30
Front Squat	3 × 3	67.5%	02:30
Good Morning	2 × 5	RPE 6	02:00
Side Plank · Seconds per side	2 × 40	RPE 6	01:00

DAY 4 - THU - SNATCH POSITIONS

Exercise	Sets × reps	Effort / load	Rest
Hang Power Snatch	4 × 2	65%	02:00
Snatch Balance · Percent of snatch	2 × 2	77.5%	02:00
Paused Back Squat	2 × 3	65%	02:30
Pallof Press · Repetitions per side	2 × 12	RPE 6	01:00

DAY 5 - FRI - BENCH VARIATION

Exercise	Sets × reps	Effort / load	Rest
Spoto Press	2 × 5	65%	02:30
Weighted Pull-Up	3 × 5	RPE 6	02:00
Dip	2 × 8	RPE 6	01:30
Hammer Curl	2 × 12	RPE 6	01:00

DAY 6 - SAT - JERK AND DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Hang Power Clean	4 × 2	65%	02:00
Split Jerk · From rack	4 × 1	72.5%	02:00
Deadlift	3 × 3	72.5%	03:00
Back Extension	2 × 12	RPE 6.5	01:30

Week 9

DAY 1 - MON - SNATCH AND SQUAT

Exercise	Sets × reps	Effort / load	Rest
Snatch	6 × 2	82.5%	03:00
Back Squat	4 × 3	85%	03:30
Snatch Pull · Percent of snatch	3 × 3	100%	02:00
Hanging Knee Raise	3 × 10	RPE 7	01:00

DAY 2 - TUE - BENCH AND UPPER

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 3	85%	03:30
Pendlay Row	4 × 5	RPE 8	02:00
Push Press	3 × 3	82.5%	02:00
Face Pull	3 × 12	RPE 7	01:00

DAY 3 - WED - CLEAN AND JERK

Exercise	Sets × reps	Effort / load	Rest
Clean and Jerk	6 × 2	82.5%	03:00
Front Squat	4 × 2	85%	03:00
Good Morning	3 × 5	RPE 7.5	02:00
Side Plank · Seconds per side	3 × 30	RPE 7	01:00

DAY 4 - THU - SNATCH POSITIONS

Exercise	Sets × reps	Effort / load	Rest
Hang Snatch	5 × 2	75%	02:00
Snatch Balance · Percent of snatch	3 × 2	90%	02:00
Paused Back Squat	3 × 3	75%	02:30
Pallof Press · Repetitions per side	3 × 10	RPE 7	01:00

DAY 5 - FRI - BENCH VARIATION

Exercise	Sets × reps	Effort / load	Rest
Close-Grip Bench Press	4 × 4	77.5%	02:30
Weighted Pull-Up	4 × 4	RPE 8	02:00
Dip	3 × 8	RPE 7.5	01:30
Hammer Curl	3 × 10	RPE 7.5	01:00

DAY 6 - SAT - JERK AND DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Hang Clean	5 × 2	75%	02:00
Split Jerk · From rack	5 × 1	85%	02:00
Deadlift	4 × 3	85%	03:30
Back Extension	3 × 10	RPE 7.5	01:30

Week 10

DAY 1 - MON - SNATCH AND SQUAT

Exercise	Sets × reps	Effort / load	Rest
Snatch	6 × 1	87.5%	03:00
Back Squat	4 × 2	90%	03:30
Snatch Pull · Percent of snatch	3 × 2	105%	02:00
Hanging Knee Raise	3 × 12	RPE 7	01:00

DAY 2 - TUE - BENCH AND UPPER

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 2	90%	03:30
Pendlay Row	3 × 5	RPE 8	02:00
Push Press	3 × 2	85%	02:00
Face Pull	2 × 12	RPE 7	01:00

DAY 3 - WED - CLEAN AND JERK

Exercise	Sets × reps	Effort / load	Rest
Clean and Jerk	6 × 1	87.5%	03:00
Front Squat	4 × 2	87.5%	03:00
Good Morning	3 × 5	RPE 7	02:00
Side Plank · Seconds per side	2 × 30	RPE 6.5	01:00

DAY 4 - THU - SNATCH POSITIONS

Exercise	Sets × reps	Effort / load	Rest
Hang Snatch	5 × 1	80%	02:00
Snatch Balance · Percent of snatch	3 × 1	95%	02:00
Paused Back Squat	3 × 2	77.5%	02:30
Pallof Press · Repetitions per side	2 × 10	RPE 6.5	01:00

DAY 5 - FRI - BENCH VARIATION

Exercise	Sets × reps	Effort / load	Rest
Close-Grip Bench Press	3 × 3	80%	02:30
Weighted Pull-Up	3 × 3	RPE 8	02:00
Dip	3 × 6	RPE 7.5	01:30
Hammer Curl	2 × 10	RPE 7	01:00

DAY 6 - SAT - JERK AND DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Hang Clean	5 × 1	80%	02:00
Split Jerk · From rack	5 × 1	87.5%	02:00
Deadlift	3 × 2	90%	03:30
Back Extension	2 × 10	RPE 7	01:30

Week 11

DAY 1 - MON - SNATCH AND SQUAT

Exercise	Sets × reps	Effort / load	Rest
Snatch	5 × 1	90%	03:00
Back Squat	3 × 1	92.5%	03:30
Snatch Pull · Percent of snatch	2 × 2	100%	02:00
Hanging Knee Raise	2 × 10	RPE 6.5	01:00

DAY 2 - TUE - BENCH AND UPPER

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 1	92.5%	03:30
Pendlay Row	3 × 4	RPE 7.5	02:00
Push Press	2 × 2	80%	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	5 × 1	90%	03:00
Front Squat	3 × 1	90%	03:00
Good Morning	2 × 5	RPE 6.5	02:00
Side Plank · Seconds per side	2 × 25	RPE 6	01:00

DAY 4 - THU - SNATCH POSITIONS

Exercise	Sets × reps	Effort / load	Rest
Hang Snatch	4 × 1	82.5%	02:00
Snatch Balance · Percent of snatch	2 × 1	95%	02:00
Paused Back Squat	2 × 2	75%	02:30
Pallof Press · Repetitions per side	2 × 10	RPE 6	01:00

DAY 5 - FRI - BENCH VARIATION

Exercise	Sets × reps	Effort / load	Rest
Close-Grip Bench Press	3 × 3	75%	02:30
Weighted Pull-Up	3 × 3	RPE 7	02:00
Dip	2 × 6	RPE 7	01:30
Hammer Curl	2 × 10	RPE 6.5	01:00

DAY 6 - SAT - JERK AND DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Hang Clean	4 × 1	82.5%	02:00
Split Jerk · From rack	4 × 1	90%	02:00
Deadlift	2 × 1	92.5%	03:30
Back Extension	2 × 10	RPE 6	01:30

Week 12

DAY 1 - MON - SNATCH AND SQUAT

Exercise	Sets × reps	Effort / load	Rest
Snatch	2 × 1	95% RPE 9.5	03:00
Back Squat	1 × 1	100% RPE 10	03:30
Snatch Pull · Percent of snatch	2 × 2	85%	02:00
Hanging Knee Raise	2 × 8	RPE 5	01:00

DAY 2 - TUE - BENCH AND UPPER

Exercise	Sets × reps	Effort / load	Rest
Bench Press	1 × 1	100% RPE 10	03:30
Pendlay Row	2 × 5	RPE 6	02:00
Push Press	2 × 2	70%	02:00
Face Pull	2 × 10	RPE 5	01:00

DAY 3 - WED - CLEAN AND JERK

Exercise	Sets × reps	Effort / load	Rest
Clean and Jerk	2 × 1	95% RPE 9.5	03:00
Front Squat	2 × 2	70%	03:00
Good Morning	2 × 5	RPE 5	02:00
Side Plank · Seconds per side	2 × 20	RPE 5	01:00

DAY 4 - THU - SNATCH POSITIONS

Exercise	Sets × reps	Effort / load	Rest
Hang Snatch	3 × 1	70%	02:00
Snatch Balance · Percent of snatch	2 × 2	75%	02:00
Paused Back Squat	2 × 2	65%	02:30
Pallof Press · Repetitions per side	2 × 8	RPE 5	01:00

DAY 5 - FRI - BENCH VARIATION

Exercise	Sets × reps	Effort / load	Rest
Close-Grip Bench Press	2 × 3	65%	02:30
Weighted Pull-Up	2 × 3	RPE 6	02:00
Dip	2 × 6	RPE 6	01:30
Hammer Curl	2 × 8	RPE 5	01:00

DAY 6 - SAT - JERK AND DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Hang Clean	3 × 1	70%	02:00
Split Jerk · From rack	2 × 1	80%	02:00
Deadlift	1 × 1	100% RPE 10	03:30
Back Extension	2 × 8	RPE 5	01:30