Original starter · 4 weeks
Weightlifting Complexes
Get more quality reps from each lift with complexes that join pulls, hangs and full lifts into one set.
4weeks
3days a week
12sessions
237working 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 |
|---|
| Working sets | 61 | 42 | −31% |
|---|
| Total reps | 212 | 121 | −43% |
|---|
| Reps per set | 3.5 | 2.9 | −17% |
|---|
| Average RPE | 6.8 | 6.0 | −12% |
|---|
Week 1
SNATCH COMPLEXES - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch pull + hang snatch + snatch · 1+1+1, % of snatch | 5 × 1 | 70% | 02:30 |
|---|
| Power snatch + overhead squat · 1+1 per rep, % of snatch | 4 × 2 | 62% | 02:00 |
|---|
| Back squat · % of back squat | 4 × 5 | 70% | 03:00 |
|---|
| Snatch pull · % of snatch | 4 × 3 | 90% | 02:30 |
|---|
| Back extension | 3 × 8 | RPE 7 | 01:30 |
|---|
CLEAN COMPLEXES - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean + front squat + split jerk · 1+1+1, % of clean and jerk | 5 × 1 | 70% | 02:30 |
|---|
| Hang power clean + push press · 1+1 per rep, % of clean | 4 × 2 | 62% | 02:00 |
|---|
| Front squat · % of front squat | 4 × 5 | 65% | 03:00 |
|---|
| Clean pull · % of clean | 4 × 3 | 90% | 02:30 |
|---|
| Pull-up | 3 × 8 | RPE 7 | 01:30 |
|---|
MIXED COMPLEXES - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch + overhead squat · 1+1, % of snatch | 5 × 1 | 73% | 02:30 |
|---|
| Clean + hang clean + jerk · 1+1+1, % of clean and jerk | 5 × 1 | 70% | 02:30 |
|---|
| Power jerk + split jerk · 1+1 per rep, % of jerk | 4 × 2 | 62% | 02:00 |
|---|
| Back squat · % of back squat | 4 × 5 | 65% | 03:00 |
|---|
| Hanging leg raise | 3 × 12 | RPE 6.5 | 01:00 |
|---|
Week 2
SNATCH COMPLEXES - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch pull + hang snatch + snatch · 1+1+1, % of snatch | 6 × 1 | 74% | 02:30 |
|---|
| Power snatch + overhead squat · 1+1 per rep, % of snatch | 5 × 2 | 66% | 02:00 |
|---|
| Back squat · % of back squat | 4 × 4 | 75% | 03:00 |
|---|
| Snatch pull · % of snatch | 4 × 3 | 95% | 02:30 |
|---|
| Back extension | 3 × 8 | RPE 7.5 | 01:30 |
|---|
CLEAN COMPLEXES - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean + front squat + split jerk · 1+1+1, % of clean and jerk | 6 × 1 | 74% | 02:30 |
|---|
| Hang power clean + push press · 1+1 per rep, % of clean | 5 × 2 | 66% | 02:00 |
|---|
| Front squat · % of front squat | 4 × 4 | 70% | 03:00 |
|---|
| Clean pull · % of clean | 4 × 3 | 95% | 02:30 |
|---|
| Pull-up | 3 × 8 | RPE 7.5 | 01:30 |
|---|
MIXED COMPLEXES - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch + overhead squat · 1+1, % of snatch | 6 × 1 | 77% | 02:30 |
|---|
| Clean + hang clean + jerk · 1+1+1, % of clean and jerk | 6 × 1 | 74% | 02:30 |
|---|
| Power jerk + split jerk · 1+1 per rep, % of jerk | 5 × 2 | 66% | 02:00 |
|---|
| Back squat · % of back squat | 4 × 4 | 70% | 03:00 |
|---|
| Hanging leg raise | 3 × 12 | RPE 7 | 01:00 |
|---|
Week 3
SNATCH COMPLEXES - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch pull + hang snatch + snatch · 1+1+1, % of snatch | 6 × 1 | 78% | 02:30 |
|---|
| Power snatch + overhead squat · 1+1 per rep, % of snatch | 5 × 2 | 70% | 02:00 |
|---|
| Back squat · % of back squat | 4 × 3 | 80% | 03:00 |
|---|
| Snatch pull · % of snatch | 3 × 3 | 100% | 02:30 |
|---|
| Back extension | 3 × 6 | RPE 8 | 01:30 |
|---|
CLEAN COMPLEXES - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean + front squat + split jerk · 1+1+1, % of clean and jerk | 6 × 1 | 78% | 02:30 |
|---|
| Hang power clean + push press · 1+1 per rep, % of clean | 5 × 2 | 70% | 02:00 |
|---|
| Front squat · % of front squat | 4 × 3 | 75% | 03:00 |
|---|
| Clean pull · % of clean | 3 × 3 | 100% | 02:30 |
|---|
| Pull-up | 3 × 6 | RPE 8 | 01:30 |
|---|
MIXED COMPLEXES - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch + overhead squat · 1+1, % of snatch | 6 × 1 | 81% | 02:30 |
|---|
| Clean + hang clean + jerk · 1+1+1, % of clean and jerk | 6 × 1 | 78% | 02:30 |
|---|
| Power jerk + split jerk · 1+1 per rep, % of jerk | 5 × 2 | 70% | 02:00 |
|---|
| Back squat · % of back squat | 4 × 3 | 75% | 03:00 |
|---|
| Hanging leg raise | 3 × 15 | RPE 7 | 01:00 |
|---|
Week 4
SNATCH COMPLEXES - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch pull + hang snatch + snatch · 1+1+1, % of snatch | 3 × 1 | 65% | 02:30 |
|---|
| Power snatch + overhead squat · 1+1 per rep, % of snatch | 3 × 2 | 58% | 02:00 |
|---|
| Back squat · % of back squat | 3 × 3 | 65% | 03:00 |
|---|
| Snatch pull · % of snatch | 3 × 2 | 85% | 02:30 |
|---|
| Back extension | 2 × 8 | RPE 6 | 01:30 |
|---|
CLEAN COMPLEXES - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Clean + front squat + split jerk · 1+1+1, % of clean and jerk | 3 × 1 | 65% | 02:30 |
|---|
| Hang power clean + push press · 1+1 per rep, % of clean | 3 × 2 | 58% | 02:00 |
|---|
| Front squat · % of front squat | 3 × 3 | 60% | 03:00 |
|---|
| Clean pull · % of clean | 3 × 2 | 85% | 02:30 |
|---|
| Pull-up | 2 × 8 | RPE 6 | 01:30 |
|---|
MIXED COMPLEXES - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch + overhead squat · 1+1, % of snatch | 3 × 1 | 68% | 02:30 |
|---|
| Clean + hang clean + jerk · 1+1+1, % of clean and jerk | 3 × 1 | 65% | 02:30 |
|---|
| Power jerk + split jerk · 1+1 per rep, % of jerk | 3 × 2 | 58% | 02:00 |
|---|
| Back squat · % of back squat | 3 × 3 | 60% | 03:00 |
|---|
| Hanging leg raise | 2 × 10 | RPE 6 | 01:00 |
|---|