Clean & Jerk Specialization Block
6-week intermediate block targeting clean & jerk development. C&J or a variant hits the bar 4 days/week, with snatch in maintenance mode and dedicated front squat + jerk recovery work.
- Equipment
- Barbell, Full Gym
- Style
- Heavy
Unlock Clean & Jerk Specialization Block in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Six-week specialization block for the lifter whose clean & jerk needs a focused push. Clean and jerk or a clean variant hits 4 of 6 training days. Each session targets a different aspect: full clean from the floor, hang clean, power clean, and a dedicated jerk recovery (push press / push jerk) day to bulletproof the overhead.
Four training days per week (Mon/Tue/Thu/Fri). Mon: heavy full C&J + front squat. Tue: hang clean + clean pulls + back squat. Thu: power clean + push jerk + front squat. Fri: full C&J (technique focus) + snatch maintenance. Wed/Sat/Sun rest.
The snatch runs in maintenance mode with one full-snatch session per week to keep technique sharp without pulling recovery away from the C&J focus. Six weeks: weeks 1-2 build at 75-82%, weeks 3-4 intensify to 85%, weeks 5-6 peak with C&J 1RM test in week 6. Best for intermediate lifters whose C&J is the limiting lift in their total.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓6 weeks of programming
- ✓4 training days per week
- ✓8 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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