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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
    Oct 17, 2024 02:46
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
-