Workout Description

Why This Workout Is Very Hard

This workout combines heavy loading with significant technical demands across 72 total reps. Each set requires 12 consecutive Olympic lifts with increasing complexity, demanding both strength and skill under fatigue. The high hang position adds technical difficulty, while the progression through three different overhead positions tests coordination as fatigue accumulates. Finding and maintaining max loads across 6 full sets creates substantial central nervous system fatigue.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Multiple explosive movements in sequence - cleans from various positions and jerks require maximal power output throughout the complex.
• Strength (8/10): Heavy loads in complex Olympic lifting combinations test strength capacity. Multiple positions and catches require significant force production.
• Stamina (7/10): Twelve reps per set with complex movements challenges muscular endurance, particularly in shoulders, core, and legs across multiple positions.
• Flexibility (7/10): Complex Olympic lifts demand significant mobility in ankles, hips, shoulders, and thoracic spine for proper positioning and overhead stability.
• Speed (6/10): Quick transitions between positions within each complex, but sets are separated for recovery and load optimization.
• Endurance (4/10): Multiple complex lifts per set create metabolic demand, but rest between sets and heavy loads prevent sustained cardio stress. Recovery is needed for quality.

Movements

• Hang Clean
• Clean
• Push Press
• Jerk

Scaling Options

Reduce complexity by removing high hang position (start with hang clean complex). Drop push press variation if overhead stability is limited. Weight recommendations: Advanced (70-85% clean 1RM), Intermediate (55-70% clean 1RM), Beginner (technique bar or 45-65% clean 1RM). Can substitute power variations if mobility limits full clean. For severe mobility restrictions, substitute dumbbell clean and press complex.

Scaling Explanation

Scale if unable to maintain solid front rack position, demonstrate consistent clean technique, or achieve full overhead lockout. Prioritize perfect positions over load - all reps should look identical. Signs to scale: forward lean in catch position, pressing out cleans, unstable overhead position, or significant technique breakdown after 3-4 reps. Target effort is moderate-heavy (7/10 RPE) with focus on bar speed and position consistency.

Intended Stimulus

Moderate-to-heavy strength and skill development session focused on Olympic lifting technique and overhead stability. Primary energy system is phosphagen with full recovery between sets (2-3 minutes rest). Main challenge is technical mastery and strength endurance through complex combinations. Time domain is approximately 30-40 minutes including warm-up sets.

Coach Insight

Start at 50-60% of clean 1RM and build gradually. Each set should feel crisp - don't chase load at expense of technique. Rest 2-3 minutes between sets. Key focus points: maintain vertical torso in all pulls, aggressive elbows in catch position, and solid front rack for jerks. Common mistakes include rushing transitions between positions, letting bar drift forward in high hang, and not fully extending in clean pulls. Consider breaking complex into segments during warm-up to groove each position.

Benchmark Notes

This complex Olympic lifting workout is most similar to Grace (30 Clean & Jerks) but with significantly more technical components and volume. Each set contains 12 reps of complex movements. Analysis: 1. Base movement comparison: Grace benchmark is 135/95 for 30 reps 2. This workout has 72 total reps (6 sets × 12 reps) of clean variations and jerks 3. Technical complexity factors: - High hang position requires more control - Multiple catching positions in sequence - Fatigue compounds through the complex 4. Due to the higher technical demands and volume, we expect loads to be ~70-75% of Grace weights Calculation: - Elite Grace weight (135 male/95 female) × 0.725 = ~98/69 lb as L5 baseline - Added 20 lb increments for males, 15 lb for females between levels - Adjusted for standard barbell increments Final L10/L5/L1 Targets: Male: 255/175/95 lb Female: 185/125/65 lb

Modality Profile

All movements (Hang Clean, Clean, Push Press, Jerk) are weightlifting movements involving external load with a barbell. Since all movements fall into the weightlifting category, this results in 100% weightlifting modality.