Beginner O Lift Program - Sample
I mentioned to Frank that I would post the beginners' program that my coach came up with. Obviously it's tailored to me and my weaknesses, but I think it's always interesting to see different programs. It's 3 day which is about as much as I can work in. Any comments are welcome...
(all in kg)
Back squat - 50x10, 60x8(3sets with 60)
Cleans – First pull/Pull/HangClean – 40/50/60(3sets with 60)
Rack Jerks – 40x3, 50x3, 55x3(5)
Flexibility work, prone scapular retractions, seated hamstring, calves.
Overhead squat – 20x10, 30x5(3)
Snatch first pull/pull/hangsnatch 40,50(6)
DB press standing 3x12
Db shrugs 3x12
Front squat 40x4, 50x5(5)
OH squat 20x10, 30x5 (2)
Snatch 40x3, 50x1(5), 55x1(5) 60x1(5)
Clean and jerk 50x3, 60x1(5) 70x1(5) 80x1(5)
Clean pulls 90x3, 100x3(3)
--- idea is to take a day each for clean and snatch form work with first pull/full pull/ lift from hang sequence, after warming up with some squatting
. Then third day working on both full lifts with lots of singles. Weights are approximate, use as form allows.
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