Beginner 5 Day program 2 cycles
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Choose a moderate weight that you can complete with great form
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Day 1RepsSetsNotesWeek 1Week 2Week 3Week 4
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Snatch w/ Pause Above Knee 2x8 Shins Vertical
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Clean Pull w/ Pause Above Knee3x5
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Snatch Push Press + Overhead Squat5+3x3
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Front Squat6,6,4,4x1
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DB/ KB 3 Point Row8,8,6,6x1
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Weighted Plank30sx4 sets
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Day 2Week 1Week 2Week 3Week 4
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Clean and Jerk2+2x8
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Snatch High Pull3x5
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Push press5x3
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RFE Split Squat6eax3
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Day 3Week 1Week 2Week 3Week 4
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Back Squat3x5
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Power Snatch + OHS2+2x6
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Power Clean + Jerk2+2x6
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Side Plank30sx4 sets
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Ring Row
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Day 4Week 1Week 2Week 3Week 4
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Snatch Balance w/ pause in bottom2x5
Reach for the bar.
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Snatch1x8
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Press from Split5x5
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SLRDL5eax4 sets
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KB Swing8-10x4 sets
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Day 5Week 1Week 2Week 3Week 4
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Clean and Jerk1+1x8
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Clean Pull3x5
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Front Squat w/ Pause3x53s at bottom
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BB Bent Over Row5x4
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Step Up5eax4
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