A good block balances volume, intensity and technical work. This intro paragraph is long enough to wrap across several lines so you can check line height, paragraph spacing and the inline link style.

Phase 1: Accumulation

The first four weeks build work capacity. Keep the classic lifts in the 70–80% range and spend the extra time on positions.

  • Snatch: 5×3 @ 72%
  • Clean & jerk: 5×2+1 @ 75%
  • Back squat: 4×6 @ 70%
    • Nested item: pause on the last rep
    • Nested item: keep the tempo honest

Weekly layout

  1. Day 1 — snatch, front squat, pulls
  2. Day 2 — clean & jerk, back squat
  3. Day 3 — light technique and accessories

Phase 2: Intensification

Intensity goes up, volume comes down. If bar speed drops, the session is over — that is the single most useful rule in this phase.

Week Snatch Clean & jerk Squat
5 80% × 2 82% × 1+1 80% × 4
6 84% × 2 85% × 1+1 84% × 3
7 87% × 1 88% × 1+1 87% × 2

Tracking it in Coachable

Use RPE notes on each set, or log percentages like @ 85% directly in the exercise description.

Snatch       3 x 2 @ 84%
Snatch pull  3 x 3 @ 95%
Front squat  4 x 3 @ 80%

Program stats screen

Phase 3: Peak and test

Taper the final two weeks, then test. Read the help center for how to set this up, or visit an external link to check the external link treatment.