3 Month Novice Program

	A	B	E
1	WEEK 1
2	NOTES	DAY 1
3		Tall Snatch	(empty bar/2)4
4		Snatch Extension + Snatch	50%/2+2, 60%/2+2, (70%/2+2)3
5		Shoulder Press	Work up to heavy single, (-25%/6)4
6		Back Squat	(70%/5)3
7
8
9	NOTES	DAY 2
10	use clean 1RM	Power Clean + Above Knee Clean	50%/2+2, 60%/2+2, 70%/2+2
11		Clean	(75%/2)3
12		Front Squat	(75%/3)3
13		Clean Deadlift with Pause at Knee & Power	(100%/5)3
14		Abs
15
16	NOTES	DAY 3
17	use snatch 1RM	Power Snatch + Above Knee Snatch	50%/2+2, 60%/2+2, 70%/2+2
18		Snatch	(75%/2)2
19		Behind Neck Split Jerk	50%/2, 60%/2, (70%/2)3
20		Back Squat	(73%/5)3
21
22
23
24	WEEK 2
25	NOTES	DAY 1
26		Tall Snatch	(empty bar/2)4
27		Snatch Extension + Snatch	50%/2+2, 60%/2+2, (70%/2+2)2, (75%/2+2)2
28		Shoulder Press	Work up to heavy single, (-25%/6)5
29		Back Squat	(75%/5)3
30
31
32	NOTES	DAY 2
33	use clean 1RM	Power Clean + Above Knee Clean	50%/2+2, 60%/2+2, 70%/2+2
34		Clean	(75%/2, 80%/2)2
35		Front Squat	(78%/3)3
36		Clean Deadlift with Pause at Knee & Power	(100%/5)5
37		Abs
38
39	NOTES	DAY 3
40	use snatch 1RM	Power Snatch + Above Knee Snatch	50%/2+2, 60%/2+2, 70%/2+2
41		Snatch	(75%/2, 80%/2)2
42		Behind Neck Split Jerk	50%/2, 60%/2, (70%/2, 80%/2)2
43		Back Squat	(78%/5)3
44
45
46	WEEK 3
47	NOTES	DAY 1
48		Tall Snatch	(empty bar/2)4
49		Snatch Extension + Snatch	50%/2+2, 60%/2+2, (70%/2+2)2, (80%/2+2)2
50		Shoulder Press	Work up to heavy single, (-25%/6)5
51		Back Squat	(80%/5)3
52
53
54	NOTES	DAY 2
55	use clean 1RM	Power Clean + Above Knee Clean	50%/2+2, 60%/2+2, 70%/2+2
56		Clean	(80%/2, 85%/2)2
57		Front Squat	(80%/3)3
58		Clean Deadlift with Pause at Knee & Power	(105%/5)3
59		Abs
60
61	NOTES	DAY 3
62	use snatch 1RM	Power Snatch + Above Knee Snatch	50%/2+2, 60%/2+2, 70%/2+2
63		Snatch	(80%/2, 85%/1)2
64		Behind Neck Split Jerk	50%/2, 60%/2, 70%/2, (80%/2, 85%/1)2
65		Back Squat	(83%/5)3
66
67
68	WEEK 4
69	NOTES	DAY 1
70		Tall Snatch	(empty bar/2)4
71		Snatch Extension + Snatch	50%/2+2, 60%/2+2, (70%/2+2)2
72		Shoulder Press	Work up to heavy double
73		Back Squat	(73%/5)3
74
75
76	NOTES	DAY 2
77	use clean 1RM	Power Clean + Above Knee Clean	50%/2+2, 60%/2+2, (70%/2+2)2
78		Front Squat	80%/3
79		Clean Deadlift with Pause at Knee & Power	105%/5
80		Abs
81
82	NOTES	DAY 3
83	use snatch 1RM	Power Snatch + Above Knee Snatch	50%/2+2, 60%/2+2, (70%/2+2)2
84		Behind Neck Split Jerk	50%/2, 60%/2, 70%/2, (75%/2)2
85		Back Squat	(75%/5)3
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