Weightlifting Track: Complex Progression and Squat Volume
Friday, August 21, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
This session builds positional strength through layered complexes that demand precision under fatigue. The first complex uses a push press finish to reinforce vertical drive; the second swaps it for a jerk to test split timing when legs are heavy. Back squats at 75 to 80 percent for four sets of five are the anchor, not a finisher, but the primary lower-body stimulus. You will move moderate loads fast, then move heavier loads with control. Consistency across sets matters more than peak weight.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Clean pull + low hang power clean + low hang clean + push press | 3 sets | 60-70% | Keep the bar close through the low hang turnovers; drive legs through the push press |
| Clean pull + low hang clean pull + low hang clean + jerk | 4 sets | 70-80% | Finish each pull tall before dropping under; lock out the jerk with tight midline |
| Back squat | 4×5 | 75-80% | Control the descent; drive up with violent hip extension on every rep |
Barbell Prep
Bar only:
6 Muscle cleans + 6 PP
5 Power cleans + 5 FS
4 Clean & jerks
Light weight 1-2rds: 3x Push Press 3x Front squat 3x Hang Clean + PJ 3x Clean + jerk
Score type: Not Scored
Clean pull + low hang power clean + Low hang clean + push press
3X @60-70%
Score type: Load
Clean pull + low hang clean pull + Low hang clean + Jerk
4X @70-80%
Score type: Load
Back Squats
4x5 @75-80%
Score type: Load
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warm-Up | 15 min | General movement prep, barbell complex, mobility for today’s lifts |
| Work | 30 min | Build to working loads or max effort on primary lifts |
| Barbell Prep | 15 min | Snatch and/or Clean & Jerk barbell complex |
Total class time: approximately 60 minutes.
Movement Glossary
Clean pull + low hang power clean + low hang clean + push press: A four-part complex starting from the floor, then two reps from low hang (above knee), finishing with an overhead push press. The pulls build posture and bar path; the hang reps train rate of force development; the push press reinforces a vertical dip-drive. Cue: stay over the bar until full extension on every pull.
Clean pull + low hang clean pull + low hang clean + jerk: Two pulls (floor and low hang) prime the pull pattern, then a low hang clean and split jerk test turnover and receiving mechanics under accumulating fatigue. The jerk demands a crisp dip, aggressive drive, and stable split. Cue: punch the bar overhead while driving the front foot forward.
Back squat: The foundational lower-body strength lift: bar on upper back, hips descend below parallel, then drive up. At 75 to 80 percent for sets of five, this builds hypertrophy and strength endurance critical for cleaning heavy. Cue: brace before each rep and lead the ascent with the chest.
FAQs
Q: How should I manage intensity across the two complexes and the squats?
A: Treat the first complex as technique rehearsal. Hit 60 to 65 percent and move perfectly. Ramp the second complex to 75 to 80 percent only if positions hold. Squats are the priority; if legs are fried after the complexes, drop squat weight 5 percent and keep tempo strict.
Q: What changes between the push press finish and the jerk finish?
A: The push press keeps feet planted and trains overhead stability with leg drive. The jerk adds a split, requiring foot speed and unilateral balance. The dip-drive mechanics are identical; the receiving position is the variable.
Q: My low hang cleans feel rushed. How do I fix it?
A: Pause two seconds at the hang position before initiating. Feel the weight in your heels and lats engaged. That pause forces a deliberate first pull from the hang and prevents yanking the bar off the floor.
Q: Should I reset between reps in the complexes or go touch-and-go?
A: Reset fully on the pulls. Each is a distinct effort. On the hang cleans, touch-and-go is acceptable if form stays sharp; otherwise, reset to reinforce the start position. Never rush the jerk setup.
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