Original starter · 8 weeks
Clean and Jerk Specialization
Fix the weak link in your clean and jerk with separate clean and jerk work and a heavy single test in week eight.
8weeks
3days a week
24sessions
521working 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 | 75 | 38 | −49% |
|---|
| Total reps | 399 | 134 | −66% |
|---|
| Reps per set | 5.3 | 3.5 | −34% |
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| Average RPE | 6.5 | 6.0 | −8% |
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Week 1
CLEAN AND JERK - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and jerk · Clean + jerk per rep, % of clean and jerk | 5 × 2 | 68% | 03:00 |
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| Hang clean · % of clean | 5 × 3 | 60% | 02:30 |
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| Clean pull · % of clean | 4 × 4 | 90% | 02:30 |
|---|
| Back squat · % of back squat | 4 × 6 | 68% | 03:00 |
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| Barbell row | 3 × 10 | RPE 7 | 01:30 |
|---|
| Hanging leg raise | 3 × 12 | RPE 6 | 01:00 |
|---|
JERK AND FRONT SQUAT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power clean · % of clean | 5 × 3 | 57% | 02:30 |
|---|
| Split jerk · From the rack, % of jerk | 5 × 3 | 65% | 02:30 |
|---|
| Push press · % of jerk | 5 × 3 | 55% | 02:30 |
|---|
| Front squat · % of front squat | 5 × 5 | 68% | 03:00 |
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| Romanian deadlift | 3 × 10 | RPE 7 | 01:30 |
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| Dead bug · Reps per side | 3 × 12 | RPE 6 | 01:00 |
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HEAVY CLEAN AND JERK - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and jerk · % of clean and jerk | 5 × 2 | 70% | 03:00 |
|---|
| Block clean · Below the knee, % of clean | 5 × 3 | 65% | 02:30 |
|---|
| Clean deadlift · % of clean | 4 × 4 | 100% | 02:30 |
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| Pause front squat · 2 s pause, % of front squat | 5 × 5 | 58% | 03:00 |
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| Strict press | 3 × 10 | RPE 7 | 01:30 |
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| Back extension | 3 × 12 | RPE 6 | 01:00 |
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Week 2
CLEAN AND JERK - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and jerk · Clean + jerk per rep, % of clean and jerk | 5 × 2 | 72% | 03:00 |
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| Hang clean · % of clean | 5 × 3 | 65% | 02:30 |
|---|
| Clean pull · % of clean | 4 × 4 | 95% | 02:30 |
|---|
| Back squat · % of back squat | 4 × 5 | 72% | 03:00 |
|---|
| Barbell row | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Hanging leg raise | 3 × 12 | RPE 6.5 | 01:00 |
|---|
JERK AND FRONT SQUAT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power clean · % of clean | 5 × 3 | 62% | 02:30 |
|---|
| Split jerk · From the rack, % of jerk | 5 × 3 | 70% | 02:30 |
|---|
| Push press · % of jerk | 5 × 3 | 60% | 02:30 |
|---|
| Front squat · % of front squat | 5 × 4 | 72% | 03:00 |
|---|
| Romanian deadlift | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Dead bug · Reps per side | 3 × 12 | RPE 6.5 | 01:00 |
|---|
HEAVY CLEAN AND JERK - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and jerk · % of clean and jerk | 5 × 2 | 74% | 03:00 |
|---|
| Block clean · Below the knee, % of clean | 5 × 3 | 70% | 02:30 |
|---|
| Clean deadlift · % of clean | 4 × 4 | 105% | 02:30 |
|---|
| Pause front squat · 2 s pause, % of front squat | 5 × 4 | 62% | 03:00 |
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| Strict press | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Back extension | 3 × 12 | RPE 6.5 | 01:00 |
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Week 3
CLEAN AND JERK - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and jerk · Clean + jerk per rep, % of clean and jerk | 6 × 2 | 75% | 03:00 |
|---|
| Hang clean · % of clean | 5 × 2 | 69% | 02:30 |
|---|
| Clean pull · % of clean | 4 × 3 | 100% | 02:30 |
|---|
| Back squat · % of back squat | 4 × 5 | 76% | 03:00 |
|---|
| Barbell row | 3 × 8 | RPE 8 | 01:30 |
|---|
| Hanging leg raise | 3 × 15 | RPE 7 | 01:00 |
|---|
JERK AND FRONT SQUAT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power clean · % of clean | 5 × 2 | 66% | 02:30 |
|---|
| Split jerk · From the rack, % of jerk | 5 × 2 | 75% | 02:30 |
|---|
| Push press · % of jerk | 5 × 2 | 65% | 02:30 |
|---|
| Front squat · % of front squat | 5 × 4 | 76% | 03:00 |
|---|
| Romanian deadlift | 3 × 8 | RPE 8 | 01:30 |
|---|
| Dead bug · Reps per side | 3 × 15 | RPE 7 | 01:00 |
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HEAVY CLEAN AND JERK - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and jerk · % of clean and jerk | 6 × 2 | 77% | 03:00 |
|---|
| Block clean · Below the knee, % of clean | 5 × 2 | 74% | 02:30 |
|---|
| Clean deadlift · % of clean | 4 × 3 | 110% | 02:30 |
|---|
| Pause front squat · 2 s pause, % of front squat | 5 × 4 | 66% | 03:00 |
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| Strict press | 3 × 8 | RPE 8 | 01:30 |
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| Back extension | 3 × 15 | RPE 7 | 01:00 |
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Week 4
CLEAN AND JERK - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and jerk · Clean + jerk per rep, % of clean and jerk | 3 × 2 | 62% | 03:00 |
|---|
| Hang clean · % of clean | 3 × 2 | 55% | 02:30 |
|---|
| Clean pull · % of clean | 3 × 3 | 85% | 02:30 |
|---|
| Back squat · % of back squat | 3 × 5 | 62% | 03:00 |
|---|
| Barbell row | 2 × 10 | RPE 6 | 01:30 |
|---|
| Hanging leg raise | 2 × 10 | RPE 6 | 01:00 |
|---|
JERK AND FRONT SQUAT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power clean · % of clean | 3 × 2 | 52% | 02:30 |
|---|
| Split jerk · From the rack, % of jerk | 3 × 2 | 60% | 02:30 |
|---|
| Push press · % of jerk | 3 × 2 | 50% | 02:30 |
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| Front squat · % of front squat | 3 × 4 | 62% | 03:00 |
|---|
| Romanian deadlift | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dead bug · Reps per side | 2 × 10 | RPE 6 | 01:00 |
|---|
HEAVY CLEAN AND JERK - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and jerk · % of clean and jerk | 3 × 2 | 64% | 03:00 |
|---|
| Block clean · Below the knee, % of clean | 3 × 2 | 60% | 02:30 |
|---|
| Clean deadlift · % of clean | 3 × 3 | 95% | 02:30 |
|---|
| Pause front squat · 2 s pause, % of front squat | 3 × 4 | 52% | 03:00 |
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| Strict press | 2 × 10 | RPE 6 | 01:30 |
|---|
| Back extension | 2 × 10 | RPE 6 | 01:00 |
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Week 5
CLEAN AND JERK - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and jerk · Clean + jerk per rep, % of clean and jerk | 5 × 1 | 80% | 03:00 |
|---|
| Hang clean · % of clean | 5 × 2 | 73% | 02:30 |
|---|
| Clean pull · % of clean | 4 × 3 | 105% | 02:30 |
|---|
| Back squat · % of back squat | 4 × 4 | 80% | 03:00 |
|---|
| Barbell row | 3 × 8 | RPE 7.5 | 01:30 |
|---|
| Hanging leg raise | 3 × 10 | RPE 7 | 01:00 |
|---|
JERK AND FRONT SQUAT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power clean · % of clean | 5 × 2 | 70% | 02:30 |
|---|
| Split jerk · From the rack, % of jerk | 5 × 2 | 80% | 02:30 |
|---|
| Push press · % of jerk | 5 × 2 | 70% | 02:30 |
|---|
| Front squat · % of front squat | 5 × 3 | 80% | 03:00 |
|---|
| Romanian deadlift | 3 × 8 | RPE 7.5 | 01:30 |
|---|
| Dead bug · Reps per side | 3 × 10 | RPE 7 | 01:00 |
|---|
HEAVY CLEAN AND JERK - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and jerk · % of clean and jerk | 5 × 1 | 82% | 03:00 |
|---|
| Block clean · Below the knee, % of clean | 5 × 2 | 78% | 02:30 |
|---|
| Clean deadlift · % of clean | 4 × 3 | 115% | 02:30 |
|---|
| Pause front squat · 2 s pause, % of front squat | 5 × 3 | 70% | 03:00 |
|---|
| Strict press | 3 × 8 | RPE 7.5 | 01:30 |
|---|
| Back extension | 3 × 10 | RPE 7 | 01:00 |
|---|
Week 6
CLEAN AND JERK - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and jerk · Clean + jerk per rep, % of clean and jerk | 5 × 1 | 84% | 03:00 |
|---|
| Hang clean · % of clean | 4 × 2 | 77% | 02:30 |
|---|
| Clean pull · % of clean | 4 × 2 | 108% | 02:30 |
|---|
| Back squat · % of back squat | 4 × 3 | 84% | 03:00 |
|---|
| Barbell row | 3 × 6 | RPE 8 | 01:30 |
|---|
| Hanging leg raise | 3 × 12 | RPE 7.5 | 01:00 |
|---|
JERK AND FRONT SQUAT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power clean · % of clean | 4 × 2 | 74% | 02:30 |
|---|
| Split jerk · From the rack, % of jerk | 4 × 2 | 84% | 02:30 |
|---|
| Push press · % of jerk | 4 × 2 | 74% | 02:30 |
|---|
| Front squat · % of front squat | 5 × 2 | 85% | 03:00 |
|---|
| Romanian deadlift | 3 × 6 | RPE 8 | 01:30 |
|---|
| Dead bug · Reps per side | 3 × 12 | RPE 7.5 | 01:00 |
|---|
HEAVY CLEAN AND JERK - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and jerk · % of clean and jerk | 5 × 1 | 86% | 03:00 |
|---|
| Block clean · Below the knee, % of clean | 4 × 2 | 82% | 02:30 |
|---|
| Clean deadlift · % of clean | 4 × 2 | 118% | 02:30 |
|---|
| Pause front squat · 2 s pause, % of front squat | 5 × 2 | 75% | 03:00 |
|---|
| Strict press | 3 × 6 | RPE 8 | 01:30 |
|---|
| Back extension | 3 × 12 | RPE 7.5 | 01:00 |
|---|
Week 7
CLEAN AND JERK - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and jerk · Clean + jerk per rep, % of clean and jerk | 4 × 1 | 88% | 03:00 |
|---|
| Hang clean · % of clean | 4 × 1 | 81% | 02:30 |
|---|
| Clean pull · % of clean | 3 × 2 | 110% | 02:30 |
|---|
| Back squat · % of back squat | 3 × 3 | 87% | 03:00 |
|---|
| Barbell row | 3 × 6 | RPE 8.5 | 01:30 |
|---|
| Hanging leg raise | 3 × 12 | RPE 8 | 01:00 |
|---|
JERK AND FRONT SQUAT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power clean · % of clean | 4 × 1 | 78% | 02:30 |
|---|
| Split jerk · From the rack, % of jerk | 4 × 1 | 88% | 02:30 |
|---|
| Push press · % of jerk | 4 × 1 | 78% | 02:30 |
|---|
| Front squat · % of front squat | 4 × 2 | 88% | 03:00 |
|---|
| Romanian deadlift | 3 × 6 | RPE 8.5 | 01:30 |
|---|
| Dead bug · Reps per side | 3 × 12 | RPE 8 | 01:00 |
|---|
HEAVY CLEAN AND JERK - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and jerk · % of clean and jerk | 4 × 1 | 90% | 03:00 |
|---|
| Block clean · Below the knee, % of clean | 4 × 1 | 86% | 02:30 |
|---|
| Clean deadlift · % of clean | 3 × 2 | 120% | 02:30 |
|---|
| Pause front squat · 2 s pause, % of front squat | 4 × 2 | 78% | 03:00 |
|---|
| Strict press | 3 × 6 | RPE 8.5 | 01:30 |
|---|
| Back extension | 3 × 12 | RPE 8 | 01:00 |
|---|
Week 8
CLEAN AND JERK - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and jerk · Clean + jerk per rep, % of clean and jerk | 3 × 1 | 93% | 03:00 |
|---|
| Hang clean · % of clean | 2 × 1 | 70% | 02:30 |
|---|
| Clean pull · % of clean | 2 × 2 | 90% | 02:30 |
|---|
| Back squat · % of back squat | 2 × 3 | 70% | 03:00 |
|---|
| Barbell row | 2 × 6 | RPE 6 | 01:30 |
|---|
| Hanging leg raise | 2 × 10 | RPE 6 | 01:00 |
|---|
JERK AND FRONT SQUAT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power clean · % of clean | 2 × 1 | 67% | 02:30 |
|---|
| Split jerk · From the rack, % of jerk | 2 × 1 | 75% | 02:30 |
|---|
| Push press · % of jerk | 2 × 1 | 65% | 02:30 |
|---|
| Front squat · % of front squat | 2 × 2 | 75% | 03:00 |
|---|
| Romanian deadlift | 2 × 6 | RPE 6 | 01:30 |
|---|
| Dead bug · Reps per side | 2 × 10 | RPE 6 | 01:00 |
|---|
HEAVY CLEAN AND JERK - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean and jerk · % of clean and jerk | 3 × 1 | 95% | 03:00 |
|---|
| Block clean · Below the knee, % of clean | 2 × 1 | 75% | 02:30 |
|---|
| Clean deadlift · % of clean | 2 × 2 | 100% | 02:30 |
|---|
| Pause front squat · 2 s pause, % of front squat | 2 × 2 | 65% | 03:00 |
|---|
| Strict press | 2 × 6 | RPE 6 | 01:30 |
|---|
| Back extension | 2 × 10 | RPE 6 | 01:00 |
|---|