Learn the Lifts
Sixteen weeks to a snatch and a clean and jerk. From the hang first, from the floor second, in twos and threes that stay fast.
- Weeks
- 3 16 weeks · with a trainer
- Days a week
- 3
- Level
- Advanced
- Gear
- A barbell with plates you may drop (bumpers), a rack, and a floor you are allowed to drop them on.
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 from the Hang
- Muscle Snatch 3 × 3
- Hang Snatch 4 × 3
- Overhead Squat 3 × 5
- Snatch Pull 3 × 3
- Plank 3 × 45 sec
The muscle snatch is the warm-up, with the empty bar. Rest 2 min between sets of the hang snatch — every rep fresh.
Day 2 Clean and Push Press
- Hang Clean 4 × 3
- Push Press 3 × 5
- Front Squat 3 × 5
- Clean Pull 3 × 3
- Hanging Leg Raise 3 × 8
Catch the clean with your elbows high and the bar on your shoulders, not in your hands. The push press starts from that same rack.
Day 3 From the Floor
- Snatch Balance 3 × 3
- Power Snatch 4 × 2
- Power Clean 4 × 2
- Power Jerk 3 × 3
- Back Squat 3 × 5
From the floor the bar leaves slowly and gets fast above the knee. Take the jerk from the rack. Squat last, and not heavy.
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
Get all 16 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.