Position Work Block

Six-week intermediate technical block built entirely around position-specific snatch and clean & jerk variations. The principle: the full lift is hard to fix in real time, but isolated positions force the lifter to feel and correct one phase at a time. Six weeks of dedicated position work typically produces a meaningful jump in full-lift PR when the lifter returns to the platform.

Four training days per week (Mon/Tue/Thu/Fri). Mon: Hang snatch (knee height) + hang clean — fixes the second pull. Tue: Power variations + snatch balance — fixes turnover and overhead receive. Thu: Pause snatch and pause clean (3-second pause at knee) — fixes the first-pull tempo and bar path. Fri: Full snatch and full C&J at moderate intensity — bringing it all together. Squat work each day keeps the engine going.

Weeks 1-2 establish position work at 65-72%, weeks 3-4 push to 75-82%, weeks 5-6 take position work to 82-88% and a full-lift test in week 6. Best for intermediate lifters with identified technical leaks (knee shifts, early arm bend, jerk dips, etc.) who'd rather drill positions than grind the full lift.