Original starter · 4 weeks
Two Day Weightlifting
Keep the snatch and clean and jerk moving forward on just two gym days a week.
4weeks
2days a week
8sessions
176working 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 | 48 | 32 | −33% |
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| Total reps | 202 | 126 | −38% |
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| Reps per set | 4.2 | 3.9 | −6% |
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| Average RPE | 6.5 | 6.0 | −8% |
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Week 1
SNATCH AND SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
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| Snatch · % of snatch | 5 × 2 | 70% | 02:30 |
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| Hang power clean · % of clean | 5 × 1 | 57% | 02:30 |
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| Clean pull · % of clean | 4 × 3 | 90% | 02:30 |
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| Back squat · % of back squat | 4 × 5 | 70% | 03:00 |
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| Strict press | 3 × 8 | RPE 7 | 01:30 |
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| Hanging leg raise | 3 × 10 | RPE 6 | 01:00 |
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CLEAN AND JERK - SAT
| Exercise | Sets × reps | Effort / load | Rest |
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| Clean and jerk · % of clean and jerk | 5 × 1 | 72% | 02:30 |
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| Power snatch · % of snatch | 5 × 2 | 60% | 02:30 |
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| Snatch pull · % of snatch | 4 × 3 | 90% | 02:30 |
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| Front squat · % of front squat | 4 × 5 | 65% | 03:00 |
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| Barbell row | 3 × 8 | RPE 7 | 01:30 |
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| Back extension | 3 × 10 | RPE 6 | 01:00 |
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Week 2
SNATCH AND SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
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| Snatch · % of snatch | 5 × 2 | 75% | 02:30 |
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| Hang power clean · % of clean | 5 × 1 | 62% | 02:30 |
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| Clean pull · % of clean | 4 × 3 | 95% | 02:30 |
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| Back squat · % of back squat | 4 × 4 | 75% | 03:00 |
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| Strict press | 3 × 8 | RPE 7.5 | 01:30 |
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| Hanging leg raise | 3 × 12 | RPE 6.5 | 01:00 |
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CLEAN AND JERK - SAT
| Exercise | Sets × reps | Effort / load | Rest |
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| Clean and jerk · % of clean and jerk | 5 × 1 | 77% | 02:30 |
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| Power snatch · % of snatch | 5 × 2 | 65% | 02:30 |
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| Snatch pull · % of snatch | 4 × 3 | 95% | 02:30 |
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| Front squat · % of front squat | 4 × 4 | 70% | 03:00 |
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| Barbell row | 3 × 8 | RPE 7.5 | 01:30 |
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| Back extension | 3 × 12 | RPE 6.5 | 01:00 |
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Week 3
SNATCH AND SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
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| Snatch · % of snatch | 6 × 1 | 80% | 02:30 |
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| Hang power clean · % of clean | 5 × 1 | 67% | 02:30 |
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| Clean pull · % of clean | 3 × 3 | 100% | 02:30 |
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| Back squat · % of back squat | 4 × 3 | 80% | 03:00 |
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| Strict press | 3 × 6 | RPE 8 | 01:30 |
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| Hanging leg raise | 3 × 12 | RPE 7 | 01:00 |
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CLEAN AND JERK - SAT
| Exercise | Sets × reps | Effort / load | Rest |
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| Clean and jerk · % of clean and jerk | 5 × 1 | 82% | 02:30 |
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| Power snatch · % of snatch | 6 × 1 | 70% | 02:30 |
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| Snatch pull · % of snatch | 3 × 3 | 100% | 02:30 |
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| Front squat · % of front squat | 4 × 3 | 75% | 03:00 |
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| Barbell row | 3 × 6 | RPE 8 | 01:30 |
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| Back extension | 3 × 12 | RPE 7 | 01:00 |
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Week 4
SNATCH AND SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
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| Snatch · % of snatch | 3 × 2 | 65% | 02:30 |
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| Hang power clean · % of clean | 3 × 1 | 52% | 02:30 |
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| Clean pull · % of clean | 3 × 3 | 85% | 02:30 |
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| Back squat · % of back squat | 3 × 3 | 65% | 03:00 |
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| Strict press | 2 × 8 | RPE 6 | 01:30 |
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| Hanging leg raise | 2 × 10 | RPE 6 | 01:00 |
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CLEAN AND JERK - SAT
| Exercise | Sets × reps | Effort / load | Rest |
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| Clean and jerk · % of clean and jerk | 3 × 1 | 67% | 02:30 |
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| Power snatch · % of snatch | 3 × 2 | 55% | 02:30 |
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| Snatch pull · % of snatch | 3 × 3 | 85% | 02:30 |
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| Front squat · % of front squat | 3 × 3 | 60% | 03:00 |
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| Barbell row | 2 × 8 | RPE 6 | 01:30 |
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| Back extension | 2 × 10 | RPE 6 | 01:00 |
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