Original starter · 8 weeks

Six Day High Frequency

Practice the lifts six days a week with short, focused sessions that build skill through frequency rather than long workouts.

Open editable program Start blank

8weeks

6days a week

48sessions

716working 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	106	48	−55%
Total reps	334	100	−70%
Reps per set	3.2	2.1	−34%
Average RPE	7.0	6.0	−14%

Week 1

DAY 1 - MON

Exercise	Sets × reps	Effort / load	Rest
Snatch · % of snatch	5 × 2	75%	02:30
Clean and jerk · % of clean and jerk	5 × 1	75%	03:00
Front squat · % of front squat	5 × 3	75%	03:00
Back extension	3 × 8	RPE 7	01:30

DAY 2 - TUE

Exercise	Sets × reps	Effort / load	Rest
Power snatch · % of snatch	5 × 2	68%	02:00
Power clean · % of clean	5 × 2	68%	02:00
Back squat · % of back squat	4 × 5	65%	02:30
Snatch pull · % of snatch	4 × 3	95%	02:30

DAY 3 - WED

Exercise	Sets × reps	Effort / load	Rest
Hang snatch · % of snatch	5 × 2	65%	02:00
Split jerk · From the rack, % of jerk	5 × 2	68%	02:00
Front squat · % of front squat	4 × 5	65%	02:30
Pull-up	3 × 8	RPE 7	01:30

DAY 4 - THU

Exercise	Sets × reps	Effort / load	Rest
Snatch · Moderate day, % of snatch	5 × 2	70%	02:30
Clean · Moderate day, % of clean	5 × 1	70%	03:00
Clean pull · % of clean	4 × 3	95%	02:30
Hanging leg raise	3 × 8	RPE 7	01:30

DAY 5 - FRI

Exercise	Sets × reps	Effort / load	Rest
Block snatch · Above the knee, % of snatch	5 × 2	68%	02:00
Block clean · Above the knee, % of clean	5 × 2	68%	02:00
Back squat · % of back squat	5 × 3	75%	03:00
Romanian deadlift	3 × 8	RPE 7	01:30

DAY 6 - SAT

Exercise	Sets × reps	Effort / load	Rest
Snatch · % of snatch	5 × 2	77%	02:30
Clean and jerk · % of clean and jerk	5 × 1	77%	03:00
Front squat · % of front squat	5 × 3	72%	03:00
Strict press	3 × 8	RPE 7	01:30

Week 2

DAY 1 - MON

Exercise	Sets × reps	Effort / load	Rest
Snatch · % of snatch	5 × 2	78%	02:30
Clean and jerk · % of clean and jerk	5 × 1	78%	03:00
Front squat · % of front squat	5 × 3	78%	03:00
Back extension	3 × 8	RPE 7.5	01:30

DAY 2 - TUE

Exercise	Sets × reps	Effort / load	Rest
Power snatch · % of snatch	5 × 2	71%	02:00
Power clean · % of clean	5 × 2	71%	02:00
Back squat · % of back squat	4 × 5	68%	02:30
Snatch pull · % of snatch	4 × 3	100%	02:30

DAY 3 - WED

Exercise	Sets × reps	Effort / load	Rest
Hang snatch · % of snatch	5 × 2	68%	02:00
Split jerk · From the rack, % of jerk	5 × 2	71%	02:00
Front squat · % of front squat	4 × 5	68%	02:30
Pull-up	3 × 8	RPE 7.5	01:30

DAY 4 - THU

Exercise	Sets × reps	Effort / load	Rest
Snatch · Moderate day, % of snatch	5 × 2	73%	02:30
Clean · Moderate day, % of clean	5 × 1	73%	03:00
Clean pull · % of clean	4 × 3	100%	02:30
Hanging leg raise	3 × 8	RPE 7.5	01:30

DAY 5 - FRI

Exercise	Sets × reps	Effort / load	Rest
Block snatch · Above the knee, % of snatch	5 × 2	71%	02:00
Block clean · Above the knee, % of clean	5 × 2	71%	02:00
Back squat · % of back squat	5 × 3	78%	03:00
Romanian deadlift	3 × 8	RPE 7.5	01:30

DAY 6 - SAT

Exercise	Sets × reps	Effort / load	Rest
Snatch · % of snatch	5 × 2	80%	02:30
Clean and jerk · % of clean and jerk	5 × 1	80%	03:00
Front squat · % of front squat	5 × 3	75%	03:00
Strict press	3 × 8	RPE 7.5	01:30

Week 3

DAY 1 - MON

Exercise	Sets × reps	Effort / load	Rest
Snatch · % of snatch	6 × 1	82%	02:30
Clean and jerk · % of clean and jerk	6 × 1	82%	03:00
Front squat · % of front squat	5 × 2	82%	03:00
Back extension	3 × 6	RPE 8	01:30

DAY 2 - TUE

Exercise	Sets × reps	Effort / load	Rest
Power snatch · % of snatch	5 × 2	74%	02:00
Power clean · % of clean	5 × 2	74%	02:00
Back squat · % of back squat	4 × 4	70%	02:30
Snatch pull · % of snatch	4 × 2	105%	02:30

DAY 3 - WED

Exercise	Sets × reps	Effort / load	Rest
Hang snatch · % of snatch	5 × 2	71%	02:00
Split jerk · From the rack, % of jerk	5 × 2	74%	02:00
Front squat · % of front squat	4 × 4	70%	02:30
Pull-up	3 × 6	RPE 8	01:30

DAY 4 - THU

Exercise	Sets × reps	Effort / load	Rest
Snatch · Moderate day, % of snatch	6 × 1	77%	02:30
Clean · Moderate day, % of clean	6 × 1	77%	03:00
Clean pull · % of clean	4 × 2	105%	02:30
Hanging leg raise	3 × 6	RPE 8	01:30

DAY 5 - FRI

Exercise	Sets × reps	Effort / load	Rest
Block snatch · Above the knee, % of snatch	5 × 2	74%	02:00
Block clean · Above the knee, % of clean	5 × 2	74%	02:00
Back squat · % of back squat	5 × 2	82%	03:00
Romanian deadlift	3 × 6	RPE 8	01:30

DAY 6 - SAT

Exercise	Sets × reps	Effort / load	Rest
Snatch · % of snatch	6 × 1	84%	02:30
Clean and jerk · % of clean and jerk	6 × 1	84%	03:00
Front squat · % of front squat	5 × 2	79%	03:00
Strict press	3 × 6	RPE 8	01:30

Week 4

DAY 1 - MON

Exercise	Sets × reps	Effort / load	Rest
Snatch · % of snatch	3 × 2	68%	02:30
Clean and jerk · % of clean and jerk	3 × 1	68%	03:00
Front squat · % of front squat	3 × 3	65%	03:00
Back extension	2 × 8	RPE 6	01:30

DAY 2 - TUE

Exercise	Sets × reps	Effort / load	Rest
Power snatch · % of snatch	3 × 2	62%	02:00
Power clean · % of clean	3 × 2	62%	02:00
Back squat · % of back squat	3 × 4	60%	02:30
Snatch pull · % of snatch	3 × 3	85%	02:30

DAY 3 - WED

Exercise	Sets × reps	Effort / load	Rest
Hang snatch · % of snatch	3 × 2	59%	02:00
Split jerk · From the rack, % of jerk	3 × 2	62%	02:00
Front squat · % of front squat	3 × 4	60%	02:30
Pull-up	2 × 8	RPE 6	01:30

DAY 4 - THU

Exercise	Sets × reps	Effort / load	Rest
Snatch · Moderate day, % of snatch	3 × 2	63%	02:30
Clean · Moderate day, % of clean	3 × 1	63%	03:00
Clean pull · % of clean	3 × 3	85%	02:30
Hanging leg raise	2 × 8	RPE 6	01:30

DAY 5 - FRI

Exercise	Sets × reps	Effort / load	Rest
Block snatch · Above the knee, % of snatch	3 × 2	62%	02:00
Block clean · Above the knee, % of clean	3 × 2	62%	02:00
Back squat · % of back squat	3 × 3	65%	03:00
Romanian deadlift	2 × 8	RPE 6	01:30

DAY 6 - SAT

Exercise	Sets × reps	Effort / load	Rest
Snatch · % of snatch	3 × 2	70%	02:30
Clean and jerk · % of clean and jerk	3 × 1	70%	03:00
Front squat · % of front squat	3 × 3	62%	03:00
Strict press	2 × 8	RPE 6	01:30

Week 5

DAY 1 - MON

Exercise	Sets × reps	Effort / load	Rest
Snatch · % of snatch	5 × 1	85%	02:30
Clean and jerk · % of clean and jerk	5 × 1	85%	03:00
Front squat · % of front squat	5 × 2	85%	03:00
Back extension	3 × 6	RPE 7.5	01:30

DAY 2 - TUE

Exercise	Sets × reps	Effort / load	Rest
Power snatch · % of snatch	4 × 2	76%	02:00
Power clean · % of clean	4 × 2	76%	02:00
Back squat · % of back squat	4 × 3	72%	02:30
Snatch pull · % of snatch	4 × 2	108%	02:30

DAY 3 - WED

Exercise	Sets × reps	Effort / load	Rest
Hang snatch · % of snatch	4 × 2	73%	02:00
Split jerk · From the rack, % of jerk	4 × 2	76%	02:00
Front squat · % of front squat	4 × 3	72%	02:30
Pull-up	3 × 6	RPE 7.5	01:30

DAY 4 - THU

Exercise	Sets × reps	Effort / load	Rest
Snatch · Moderate day, % of snatch	5 × 1	80%	02:30
Clean · Moderate day, % of clean	5 × 1	80%	03:00
Clean pull · % of clean	4 × 2	108%	02:30
Hanging leg raise	3 × 6	RPE 7.5	01:30

DAY 5 - FRI

Exercise	Sets × reps	Effort / load	Rest
Block snatch · Above the knee, % of snatch	4 × 2	76%	02:00
Block clean · Above the knee, % of clean	4 × 2	76%	02:00
Back squat · % of back squat	5 × 2	85%	03:00
Romanian deadlift	3 × 6	RPE 7.5	01:30

DAY 6 - SAT

Exercise	Sets × reps	Effort / load	Rest
Snatch · % of snatch	5 × 1	87%	02:30
Clean and jerk · % of clean and jerk	5 × 1	87%	03:00
Front squat · % of front squat	5 × 2	82%	03:00
Strict press	3 × 6	RPE 7.5	01:30

Week 6

DAY 1 - MON

Exercise	Sets × reps	Effort / load	Rest
Snatch · % of snatch	5 × 1	88%	02:30
Clean and jerk · % of clean and jerk	5 × 1	88%	03:00
Front squat · % of front squat	4 × 2	88%	03:00
Back extension	3 × 6	RPE 8	01:30

DAY 2 - TUE

Exercise	Sets × reps	Effort / load	Rest
Power snatch · % of snatch	4 × 1	80%	02:00
Power clean · % of clean	4 × 1	80%	02:00
Back squat · % of back squat	3 × 3	75%	02:30
Snatch pull · % of snatch	3 × 2	110%	02:30

DAY 3 - WED

Exercise	Sets × reps	Effort / load	Rest
Hang snatch · % of snatch	4 × 1	77%	02:00
Split jerk · From the rack, % of jerk	4 × 1	80%	02:00
Front squat · % of front squat	3 × 3	75%	02:30
Pull-up	3 × 6	RPE 8	01:30

DAY 4 - THU

Exercise	Sets × reps	Effort / load	Rest
Snatch · Moderate day, % of snatch	5 × 1	83%	02:30
Clean · Moderate day, % of clean	5 × 1	83%	03:00
Clean pull · % of clean	3 × 2	110%	02:30
Hanging leg raise	3 × 6	RPE 8	01:30

DAY 5 - FRI

Exercise	Sets × reps	Effort / load	Rest
Block snatch · Above the knee, % of snatch	4 × 1	80%	02:00
Block clean · Above the knee, % of clean	4 × 1	80%	02:00
Back squat · % of back squat	4 × 2	88%	03:00
Romanian deadlift	3 × 6	RPE 8	01:30

DAY 6 - SAT

Exercise	Sets × reps	Effort / load	Rest
Snatch · % of snatch	5 × 1	90%	02:30
Clean and jerk · % of clean and jerk	5 × 1	90%	03:00
Front squat · % of front squat	4 × 2	85%	03:00
Strict press	3 × 6	RPE 8	01:30

Week 7

DAY 1 - MON

Exercise	Sets × reps	Effort / load	Rest
Snatch · % of snatch	4 × 1	91%	02:30
Clean and jerk · % of clean and jerk	4 × 1	91%	03:00
Front squat · % of front squat	3 × 1	92%	03:00
Back extension	3 × 5	RPE 8	01:30

DAY 2 - TUE

Exercise	Sets × reps	Effort / load	Rest
Power snatch · % of snatch	4 × 1	82%	02:00
Power clean · % of clean	4 × 1	82%	02:00
Back squat · % of back squat	3 × 3	72%	02:30
Snatch pull · % of snatch	3 × 2	105%	02:30

DAY 3 - WED

Exercise	Sets × reps	Effort / load	Rest
Hang snatch · % of snatch	4 × 1	79%	02:00
Split jerk · From the rack, % of jerk	4 × 1	82%	02:00
Front squat · % of front squat	3 × 3	72%	02:30
Pull-up	3 × 5	RPE 8	01:30

DAY 4 - THU

Exercise	Sets × reps	Effort / load	Rest
Snatch · Moderate day, % of snatch	4 × 1	86%	02:30
Clean · Moderate day, % of clean	4 × 1	86%	03:00
Clean pull · % of clean	3 × 2	105%	02:30
Hanging leg raise	3 × 5	RPE 8	01:30

DAY 5 - FRI

Exercise	Sets × reps	Effort / load	Rest
Block snatch · Above the knee, % of snatch	4 × 1	82%	02:00
Block clean · Above the knee, % of clean	4 × 1	82%	02:00
Back squat · % of back squat	3 × 1	92%	03:00
Romanian deadlift	3 × 5	RPE 8	01:30

DAY 6 - SAT

Exercise	Sets × reps	Effort / load	Rest
Snatch · % of snatch	4 × 1	93%	02:30
Clean and jerk · % of clean and jerk	4 × 1	93%	03:00
Front squat · % of front squat	3 × 1	89%	03:00
Strict press	3 × 5	RPE 8	01:30

Week 8

DAY 1 - MON

Exercise	Sets × reps	Effort / load	Rest
Snatch · % of snatch	2 × 1	96%	02:30
Clean and jerk · % of clean and jerk	2 × 1	96%	03:00
Front squat · % of front squat	2 × 1	96%	03:00
Back extension	2 × 5	RPE 6	01:30

DAY 2 - TUE

Exercise	Sets × reps	Effort / load	Rest
Power snatch · % of snatch	2 × 1	70%	02:00
Power clean · % of clean	2 × 1	70%	02:00
Back squat · % of back squat	2 × 3	60%	02:30
Snatch pull · % of snatch	2 × 2	85%	02:30

DAY 3 - WED

Exercise	Sets × reps	Effort / load	Rest
Hang snatch · % of snatch	2 × 1	67%	02:00
Split jerk · From the rack, % of jerk	2 × 1	70%	02:00
Front squat · % of front squat	2 × 3	60%	02:30
Pull-up	2 × 5	RPE 6	01:30

DAY 4 - THU

Exercise	Sets × reps	Effort / load	Rest
Snatch · Moderate day, % of snatch	2 × 1	91%	02:30
Clean · Moderate day, % of clean	2 × 1	91%	03:00
Clean pull · % of clean	2 × 2	85%	02:30
Hanging leg raise	2 × 5	RPE 6	01:30

DAY 5 - FRI

Exercise	Sets × reps	Effort / load	Rest
Block snatch · Above the knee, % of snatch	2 × 1	70%	02:00
Block clean · Above the knee, % of clean	2 × 1	70%	02:00
Back squat · % of back squat	2 × 1	96%	03:00
Romanian deadlift	2 × 5	RPE 6	01:30

DAY 6 - SAT

Exercise	Sets × reps	Effort / load	Rest
Snatch · % of snatch	2 × 1	98%	02:30
Clean and jerk · % of clean and jerk	2 × 1	98%	03:00
Front squat · % of front squat	2 × 1	93%	03:00
Strict press	2 × 5	RPE 6	01:30