logo
BoostcampPNG

Kennedy and thrall are smarter than me. (Beginner)

by Jesse B.

Program Description

Improve form as novice/beginner weight lifter. Add weight and confidence over time.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 17, 2024 04:59
  • Last Edited
    Dec 28, 2024 08:20

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Olympic
29.9%
Quadriceps
14.5%
Upper Back
12.2%
Glutes
9.8%
Other
7%
Middle Delts
6.1%
Lower Back
5.5%
Hamstrings
3.7%
Front Delts
3.6%
Abs
3%
Lats
2.9%
Triceps
1.4%
Adductors
0.3%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Knees Hips Knees
6
1 reps
-
2
High Bar Squat (Barbell)
3
3 reps
-
3
Power Clean In Crease Of Hip.
8
1 reps
-
4
Hang Clean
8
1 reps
-
5
Power Clean
2
1 reps
-
6
Front Squat (Barbell)
3
3
5 reps
-
-
7
Clean Deadlift
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean In Crease Of Hip.
8
1 reps
-
2
Knees Hips Knees
6
1 reps
-
3
Hang Clean
8
1 reps
-
4
Power Clean
8
1 reps
-
5
Front Squat (Barbell)
3
3
5 reps
-
-
6
Clean Deadlift
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Knees Hips Knees
6
1 reps
-
2
High Bar Squat (Barbell)
3
3 reps
-
3
Power Clean In Crease Of Hip.
8
1 reps
-
4
Hang Clean
8
1 reps
-
5
Power Clean
2
1 reps
-
6
Front Squat (Barbell)
3
3
5 reps
-
-
7
Clean Deadlift
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean In Crease Of Hip.
8
1 reps
-
2
Knees Hips Knees
6
1 reps
-
3
Hang Clean
8
1 reps
-
4
Power Clean
8
1 reps
-
5
Front Squat (Barbell)
3
3
5 reps
-
-
6
Clean Deadlift
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean In Crease Of Hip.
8
1 reps
-
2
Knees Hips Knees
6
1 reps
-
3
Hang Clean
8
1 reps
-
4
Power Clean
8
1 reps
-
5
Front Squat (Barbell)
3
3
5 reps
-
-
6
Clean Deadlift
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Knees Hips Knees
6
1 reps
-
2
High Bar Squat (Barbell)
3
3 reps
-
3
Power Clean In Crease Of Hip.
8
1 reps
-
4
Hang Clean
8
1 reps
-
5
Power Clean
2
1 reps
-
6
Front Squat (Barbell)
3
3
5 reps
-
-
7
Clean Deadlift
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Knees Hips Knees
6
1 reps
-
2
High Bar Squat (Barbell)
3
3 reps
-
3
Power Clean In Crease Of Hip.
8
1 reps
-
4
Hang Clean
8
1 reps
-
5
Power Clean
2
1 reps
-
6
Front Squat (Barbell)
3
3
5 reps
-
-
7
Clean Deadlift
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Knees Hips Knees
6
1 reps
-
2
High Bar Squat (Barbell)
3
3 reps
-
3
Power Clean In Crease Of Hip.
8
1 reps
-
4
Hang Clean
8
1 reps
-
5
Power Clean
2
1 reps
-
6
Front Squat (Barbell)
3
3
5 reps
-
-
7
Clean Deadlift
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Knees Hips Knees
6
1 reps
-
2
High Bar Squat (Barbell)
3
3 reps
-
3
Power Clean In Crease Of Hip.
8
1 reps
-
4
Hang Clean
8
1 reps
-
5
Power Clean
2
1 reps
-
6
Front Squat (Barbell)
3
3
5 reps
-
-
7
Clean Deadlift
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Knees Hips Knees
6
1 reps
-
2
High Bar Squat (Barbell)
3
3 reps
-
3
Power Clean In Crease Of Hip.
8
1 reps
-
4
Hang Clean
8
1 reps
-
5
Power Clean
2
1 reps
-
6
Front Squat (Barbell)
3
3
5 reps
-
-
7
Clean Deadlift
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Knees Hips Knees
6
1 reps
-
2
High Bar Squat (Barbell)
3
3 reps
-
3
Power Clean In Crease Of Hip.
8
1 reps
-
4
Hang Clean
8
1 reps
-
5
Power Clean
2
1 reps
-
6
Front Squat (Barbell)
3
3
5 reps
-
-
7
Clean Deadlift
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Knees Hips Knees
6
1 reps
-
2
High Bar Squat (Barbell)
3
3 reps
-
3
Power Clean In Crease Of Hip.
8
1 reps
-
4
Hang Clean
8
1 reps
-
5
Power Clean
2
1 reps
-
6
Front Squat (Barbell)
3
3
5 reps
-
-
7
Clean Deadlift
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull.
6
1 reps
-
2
High Pull
8
1 reps
-
3
Muscle Snatch
8
1 reps
-
4
Hang Power Snatch
8
1 reps
-
5
Snatch Balance
8
1 reps
-
6
Overhead Squat
8
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull.
6
1 reps
-
2
High Pull
8
1 reps
-
3
Muscle Snatch
8
1 reps
-
4
Hang Power Snatch
8
1 reps
-
5
Snatch Balance
8
1 reps
-
6
Overhead Squat
8
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Snatch Press
1
-
2
Overhead Squat
8
1 reps
-
3
Scarecrow
1
-
4
Behind The Neck Snatch Grip Press.
1
-
5
Snatch Balance
8
1 reps
-
6
Drop Snatch
1
-
7
Hang Power Snatch
8
1 reps
-
8
Hang Full Snatch.
1
-
9
Snatch Pull.
6
1 reps
-
10
Snatch Deadlift
1
-
11
Power Snatch
1
-
12
Muscle Snatch
9
1 reps
-
13
High Bar Squat (Barbell)
3
5 reps
-
14
High Pull
8
1 reps
-
15
Full Snatch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
-
2
Snatch Pull.
6
1 reps
-
3
High Pull
8
1 reps
-
4
Muscle Snatch
8
1 reps
-
5
Hang Power Snatch
8
1 reps
-
6
Snatch Balance
8
1 reps
-
7
Overhead Squat
8
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
-
2
Snatch Pull.
6
1 reps
-
3
High Pull
8
1 reps
-
4
Muscle Snatch
8
1 reps
-
5
Hang Power Snatch
8
1 reps
-
6
Snatch Balance
8
1 reps
-
7
Overhead Squat
8
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Snatch Press
1
-
2
Overhead Squat
8
1 reps
-
3
Scarecrow
1
-
4
Behind The Neck Snatch Grip Press.
1
-
5
Snatch Balance
8
1 reps
-
6
Drop Snatch
1
-
7
Hang Power Snatch
8
1 reps
-
8
Hang Full Snatch.
1
-
9
Snatch Pull.
6
1 reps
-
10
Snatch Deadlift
1
-
11
Power Snatch
1
-
12
Muscle Snatch
9
1 reps
-
13
High Bar Squat (Barbell)
3
5 reps
-
14
High Pull
8
1 reps
-
15
Full Snatch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Snatch Press
1
-
2
Overhead Squat
8
1 reps
-
3
Scarecrow
1
-
4
Behind The Neck Snatch Grip Press.
1
-
5
Snatch Balance
8
1 reps
-
6
Drop Snatch
1
-
7
Hang Power Snatch
8
1 reps
-
8
Hang Full Snatch.
1
-
9
Snatch Pull.
6
1 reps
-
10
Snatch Deadlift
1
-
11
Power Snatch
1
-
12
Muscle Snatch
9
1 reps
-
13
High Bar Squat (Barbell)
3
5 reps
-
14
High Pull
8
1 reps
-
15
Full Snatch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Snatch Press
1
-
2
Overhead Squat
8
1 reps
-
3
Scarecrow
1
-
4
Behind The Neck Snatch Grip Press.
1
-
5
Snatch Balance
8
1 reps
-
6
Drop Snatch
1
-
7
Hang Power Snatch
8
1 reps
-
8
Hang Full Snatch.
1
-
9
Snatch Pull.
6
1 reps
-
10
Snatch Deadlift
1
-
11
Power Snatch
1
-
12
Muscle Snatch
9
1 reps
-
13
High Bar Squat (Barbell)
3
5 reps
-
14
High Pull
8
1 reps
-
15
Full Snatch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Snatch Press
1
-
2
Overhead Squat
8
1 reps
-
3
Scarecrow
1
-
4
Behind The Neck Snatch Grip Press.
1
-
5
Snatch Balance
8
1 reps
-
6
Drop Snatch
1
-
7
Hang Power Snatch
8
1 reps
-
8
Hang Full Snatch.
1
-
9
Snatch Pull.
6
1 reps
-
10
Snatch Deadlift
1
-
11
Power Snatch
1
-
12
Muscle Snatch
9
1 reps
-
13
High Bar Squat (Barbell)
3
5 reps
-
14
High Pull
8
1 reps
-
15
Full Snatch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Snatch Press
1
-
2
Overhead Squat
8
1 reps
-
3
Scarecrow
1
-
4
Behind The Neck Snatch Grip Press.
1
-
5
Snatch Balance
8
1 reps
-
6
Drop Snatch
1
-
7
Hang Power Snatch
8
1 reps
-
8
Hang Full Snatch.
1
-
9
Snatch Pull.
6
1 reps
-
10
Snatch Deadlift
1
-
11
Power Snatch
1
-
12
Muscle Snatch
9
1 reps
-
13
High Bar Squat (Barbell)
3
5 reps
-
14
High Pull
8
1 reps
-
15
Full Snatch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Snatch Press
1
-
2
Overhead Squat
8
1 reps
-
3
Scarecrow
1
-
4
Behind The Neck Snatch Grip Press.
1
-
5
Snatch Balance
8
1 reps
-
6
Drop Snatch
1
-
7
Hang Power Snatch
8
1 reps
-
8
Hang Full Snatch.
1
-
9
Snatch Pull.
6
1 reps
-
10
Snatch Deadlift
1
-
11
Power Snatch
1
-
12
Muscle Snatch
9
1 reps
-
13
High Bar Squat (Barbell)
3
5 reps
-
14
High Pull
8
1 reps
-
15
Full Snatch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Snatch Press
1
-
2
Overhead Squat
8
1 reps
-
3
Scarecrow
1
-
4
Behind The Neck Snatch Grip Press.
1
-
5
Snatch Balance
8
1 reps
-
6
Drop Snatch
1
-
7
Hang Power Snatch
8
1 reps
-
8
Hang Full Snatch.
1
-
9
Snatch Pull.
6
1 reps
-
10
Snatch Deadlift
1
-
11
Power Snatch
1
-
12
Muscle Snatch
9
1 reps
-
13
High Bar Squat (Barbell)
3
5 reps
-
14
High Pull
8
1 reps
-
15
Full Snatch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
-
2
Military Press (Barbell)
3
5 reps
-
3
Press In Split 5x5
5
5 reps
-
4
Jerk Balance.
5
5 reps
-
5
Push Press (Barbell)
3
5 reps
-
6
Power Jerk
6
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
-
2
Military Press (Barbell)
3
5 reps
-
3
Press In Split 5x5
5
5 reps
-
4
Jerk Balance.
5
5 reps
-
5
Push Press (Barbell)
3
5 reps
-
6
Power Jerk
6
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
-
2
Military Press (Barbell)
3
5 reps
-
3
Press In Split 5x5
5
5 reps
-
4
Jerk Balance.
5
5 reps
-
5
Push Press (Barbell)
3
5 reps
-
6
Power Jerk
6
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
-
2
Military Press (Barbell)
3
5 reps
-
3
Press In Split 5x5
5
5 reps
-
4
Jerk Balance.
5
5 reps
-
5
Push Press (Barbell)
3
5 reps
-
6
Power Jerk
6
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
-
2
Military Press (Barbell)
3
5 reps
-
3
Press In Split 5x5
5
5 reps
-
4
Jerk Balance.
5
5 reps
-
5
Push Press (Barbell)
3
5 reps
-
6
Power Jerk
6
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
-
2
Military Press (Barbell)
3
5 reps
-
3
Press In Split 5x5
5
5 reps
-
4
Jerk Balance.
5
5 reps
-
5
Push Press (Barbell)
3
5 reps
-
6
Power Jerk
6
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
-
2
Military Press (Barbell)
3
5 reps
-
3
Press In Split 5x5
5
5 reps
-
4
Jerk Balance.
5
5 reps
-
5
Push Press (Barbell)
3
5 reps
-
6
Power Jerk
6
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
-
2
Military Press (Barbell)
3
5 reps
-
3
Press In Split 5x5
5
5 reps
-
4
Jerk Balance.
5
5 reps
-
5
Push Press (Barbell)
3
5 reps
-
6
Power Jerk
6
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
-
2
Military Press (Barbell)
3
5 reps
-
3
Press In Split 5x5
5
5 reps
-
4
Jerk Balance.
5
5 reps
-
5
Push Press (Barbell)
3
5 reps
-
6
Power Jerk
6
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
-
2
Military Press (Barbell)
3
5 reps
-
3
Press In Split 5x5
5
5 reps
-
4
Jerk Balance.
5
5 reps
-
5
Push Press (Barbell)
3
5 reps
-
6
Power Jerk
6
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
-
2
Military Press (Barbell)
3
5 reps
-
3
Press In Split 5x5
5
5 reps
-
4
Jerk Balance.
5
5 reps
-
5
Push Press (Barbell)
3
5 reps
-
6
Power Jerk
6
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery From Split Position.
1
-
2
Military Press (Barbell)
3
5 reps
-
3
Press In Split 5x5
5
5 reps
-
4
Jerk Balance.
5
5 reps
-
5
Push Press (Barbell)
3
5 reps
-
6
Power Jerk
6
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
-
2
Knees Hips Knees
1
-
3
Hang Clean
2
5 reps
-
4
Clean (Barbell)
8
-
5
Power Clean
4
1 reps
-
6
Pull
4
5 mins
-
7
High Pull
2
1
5 reps
-
-
8
Snatch (Barbell)
8
1 reps
-
9
Push Press (Barbell)
3
5 reps
-
10
Jerk Balance.
4
5 reps
-
11
Clean and Jerk
8
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
-
2
Knees Hips Knees
1
-
3
Hang Clean
2
5 reps
-
4
Power Clean
4
1 reps
-
5
Pull
4
5 mins
-
6
High Pull
2
1
5 reps
-
-
7
Snatch (Barbell)
8
1 reps
-
8
Push Press (Barbell)
3
5 reps
-
9
Jerk Balance.
4
5 reps
-
10
Clean and Jerk
8
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
-
2
Knees Hips Knees
1
-
3
Hang Clean
2
5 reps
-
4
Power Clean
4
1 reps
-
5
Pull
4
5 mins
-
6
High Pull
2
1
5 reps
-
-
7
Snatch (Barbell)
8
1 reps
-
8
Push Press (Barbell)
3
5 reps
-
9
Jerk Balance.
4
5 reps
-
10
Clean and Jerk
8
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
-
2
Knees Hips Knees
1
-
3
Hang Clean
2
5 reps
-
4
Power Clean
4
1 reps
-
5
Pull
4
5 mins
-
6
High Pull
2
1
5 reps
-
-
7
Snatch (Barbell)
8
1 reps
-
8
Push Press (Barbell)
3
5 reps
-
9
Jerk Balance.
4
5 reps
-
10
Clean and Jerk
8
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
-
2
Knees Hips Knees
1
-
3
Hang Clean
2
5 reps
-
4
Power Clean
4
1 reps
-
5
Pull
4
5 mins
-
6
High Pull
2
1
5 reps
-
-
7
Snatch (Barbell)
8
1 reps
-
8
Push Press (Barbell)
3
5 reps
-
9
Jerk Balance.
4
5 reps
-
10
Clean and Jerk
8
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
-
2
Knees Hips Knees
1
-
3
Hang Clean
2
5 reps
-
4
Power Clean
4
1 reps
-
5
Pull
4
5 mins
-
6
High Pull
2
1
5 reps
-
-
7
Snatch (Barbell)
8
1 reps
-
8
Push Press (Barbell)
3
5 reps
-
9
Jerk Balance.
4
5 reps
-
10
Clean and Jerk
8
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
-
2
Knees Hips Knees
1
-
3
Power Clean
6
1 reps
-
4
Hang Clean
2
5 reps
-
5
Full Clean
1
-
6
Pull
6
5 mins
-
7
High Pull
2
1
5 reps
-
-
8
Snatch (Barbell)
8
1 reps
-
9
Push Press (Barbell)
3
5 reps
-
10
Jerk Balance.
4
5 reps
-
11
Clean and Jerk
6
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
-
2
Knees Hips Knees
1
-
3
Power Clean
6
1 reps
-
4
Hang Clean
2
5 reps
-
5
Full Clean
1
-
6
Pull
6
5 mins
-
7
High Pull
2
1
5 reps
-
-
8
Snatch (Barbell)
8
1 reps
-
9
Push Press (Barbell)
3
5 reps
-
10
Jerk Balance.
4
5 reps
-
11
Clean and Jerk
6
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
-
2
Knees Hips Knees
1
-
3
Power Clean
6
1 reps
-
4
Hang Clean
2
5 reps
-
5
Full Clean
1
-
6
Pull
6
5 mins
-
7
High Pull
2
1
5 reps
-
-
8
Snatch (Barbell)
8
1 reps
-
9
Push Press (Barbell)
3
5 reps
-
10
Jerk Balance.
4
5 reps
-
11
Clean and Jerk
6
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
-
2
Knees Hips Knees
1
-
3
Power Clean
6
1 reps
-
4
Hang Clean
2
5 reps
-
5
Full Clean
1
-
6
Pull
6
5 mins
-
7
High Pull
2
1
5 reps
-
-
8
Snatch (Barbell)
8
1 reps
-
9
Push Press (Barbell)
3
5 reps
-
10
Jerk Balance.
4
5 reps
-
11
Clean and Jerk
6
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
-
2
Knees Hips Knees
1
-
3
Power Clean
6
1 reps
-
4
Hang Clean
2
5 reps
-
5
Full Clean
1
-
6
Pull
6
5 mins
-
7
High Pull
2
1
5 reps
-
-
8
Snatch (Barbell)
8
1 reps
-
9
Push Press (Barbell)
3
5 reps
-
10
Jerk Balance.
4
5 reps
-
11
Clean and Jerk
6
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean From Crease Of Hips.
2
5 reps
-
2
Knees Hips Knees
1
-
3
Power Clean
6
1 reps
-
4
Hang Clean
2
5 reps
-
5
Full Clean
1
-
6
Pull
6
5 mins
-
7
High Pull
2
1
5 reps
-
-
8
Snatch (Barbell)
8
1 reps
-
9
Push Press (Barbell)
3
5 reps
-
10
Jerk Balance.
4
5 reps
-
11
Clean and Jerk
6
1 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Snatch Pull.
6 Sets
1 Reps
-
2
High Pull
8 Sets
1 Reps
-
3
Muscle Snatch
8 Sets
1 Reps
-
4
Hang Power Snatch
8 Sets
1 Reps
-
5
Snatch Balance
8 Sets
1 Reps
-
6
Overhead Squat
8 Sets
1 Reps
-
Day 3
1
Recovery From Split Position.
1 Set
-
2
Military Press (Barbell)
3 Sets
5 Reps
-
3
Press In Split 5x5
5 Sets
5 Reps
-
4
Jerk Balance.
5 Sets
5 Reps
-
5
Push Press (Barbell)
3 Sets
5 Reps
-
6
Power Jerk
6 Sets
1 Reps
-
Day 4
1
Clean From Crease Of Hips.
2 Sets
5 Reps
-
2
Knees Hips Knees
1 Set
-
3
Hang Clean
2 Sets
5 Reps
-
4
Clean (Barbell)
8 Sets
-
5
Power Clean
4 Sets
1 Reps
-
6
Pull
4 Sets
5 mins
-
7
High Pull
2 Sets
1 Set
5 Reps
-
-
8
Snatch (Barbell)
8 Sets
1 Reps
-
9
Push Press (Barbell)
3 Sets
5 Reps
-
10
Jerk Balance.
4 Sets
5 Reps
-
11
Clean and Jerk
8 Sets
1 Reps
-
Day 1
1
Knees Hips Knees
6 Sets
1 Reps
-
2
High Bar Squat (Barbell)
3 Sets
3 Reps
-
3
Power Clean In Crease Of Hip.
8 Sets
1 Reps
-
4
Hang Clean
8 Sets
1 Reps
-
5
Power Clean
2 Sets
1 Reps
-
6
Front Squat (Barbell)
3 Sets
3 Sets
5 Reps
-
-
7
Clean Deadlift
3 Sets
5 Reps
-