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Old 10-22-2008, 03:00 PM   #4
Mike Wright
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Join Date: Jul 2008
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WK1
M - DEADLIFT / BENCH 3X5, WOD
W - SQUAT / CLEAN & JERK 3X5, WOD
F - WEIGHTED PU / SNATCH 3X5, WOD

WK2
M - SUMO, TRAP BAR, OR SUITCASE DEADLIFT / WEIGHTED DIP 3X5, WOD
W - FRONT SQUAT OR BOX SQUAT / PUSH PRESS OR PUSH JERK 3X5, WOD
F - BENT ROW / OHS 3X5, WOD

WK3
SAME AS WK1, 3X3

WK4
SAME AS WK2, 3X3

WK5
SAME AS WK1, 3x1

WK6
SAME AS WK2, 3x1

This is the beginner program I have used for the past 8 wks or so. Each day minus the WOD can be done in 30 min or so. PRs in all lifts by the 5th & 6th week. With proper diet, mass gains could be good. Godspeed, Mike.
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