The Full Lifts
Sixteen weeks to the full snatch and clean and jerk: from blocks, from the hang, from the floor, then split. Pairs with the Fuel plan Eating to lift.
- Weeks
- 3 16 weeks · with a trainer
- Days a week
- 3
- Level
- Advanced
- Gear
- A barbell with bumper plates, a rack, lifting blocks (or stacked plates), and a floor you may drop on. You can already power snatch and power clean.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Snatch
- Power Snatch from Blocks 4 × 2
- Snatch from Blocks 4 × 2
- Snatch Deadlift 3 × 3
- Overhead Squat 3 × 3
Blocks set the bar just above the knee. Power first to find the speed, then catch it low.
Day 2 Clean
- Power Clean from Blocks 4 × 2
- Clean from Blocks 4 × 2
- Jerk Dip Squat 3 × 3
- Clean Deadlift 3 × 3
Elbows fast through the catch. The jerk dip is a short straight drop and a drive — no press.
Day 3 Jerk
- Rack Delivery 3 × 3
- Jerk Balance 3 × 3
- Split Jerk 4 × 2
- Clean-Grip Front Squat 4 × 3
Rack delivery and jerk balance are drills with a light bar. Then the split jerk from the rack.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
- Week 9 · Introduce with a trainer
- Week 10 · Build with a trainer
- Week 11 · Build with a trainer
- Week 12 · Deload with a trainer
- Week 13 · Push with a trainer
- Week 14 · Push with a trainer
- Week 15 · Peak with a trainer
- Week 16 · Deload and test with a trainer
What it trains
Quadriceps · Hamstrings · Shoulders
Plans like this one
Get all 16 weeks free with a trainer.
Ask your trainer
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