Sets, reps and ranges

Sets x reps? Reps x sets? Drop and Go? Set ranges? Rep ranges?

Jim Chaput avatar
Written by Jim Chaput
Updated over a week ago

We write the number of sets first, then the number of reps. 

  • Back squat - 4 x 6 = 4 sets of 6 back squats.

  • Clean & jerk - 5 x 3 = 5 sets of 3 clean & jerks

When the reps vary across the sets, we write the total number of sets followed by the reps of each set.

  • Push press – 4 x 5/5/4/3 = 4 sets for a total of 17 reps (5 reps, 5 reps, 4 reps and 3 reps).

  • Deadlift – 5 x 5/4/3/5/3 = 5 sets for a total of 20 reps (5 reps, 4 reps, 3 reps, 5 reps and 3 reps)

If there are multiple movements in a set, we write sets x reps + reps. 

  • Clean & jerk - 5 x 3 + 3 = 5 sets of 3 cleans, then 3 jerks.

  • Hang snatch + snatch - 5 x 1 + 1 = 5 sets of 1 hang snatch + 1 snatch

With Oly lifting, reps are sometimes specified as drop and go.

  • Clean & jerk - 5 x 1.1 = 5 sets of 2 clean & jerks. Drop after the first jerk.

  • Snatch - 5 x 1.1.1 = 5 sets of 3 snatches, drop between reps.

Sometimes you have the option to increase your volume if you are feeling good and moving well.

  • Clean and jerk – 12 to 15 x 1 + 2 = you do a minimum of 12 sets of 1 clean and 2 jerks. You can choose to do as many as 15 sets.

  • Snatch – 9 to 12 x 2 = you do at least 9 sets of 2 snatches. You can choose to do as many as 12 sets.

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