Beginner Microcycle
Warm
up
Pos.
Primer
Drill
Day 1
Day 2
Day 3
Day 4
3 rounds (very light)
3 rounds (very light)
3 rounds (very light)
3 rounds (very light)
20 lunges
15 RDL
10 Press
5 sets of 3+3
Snatch Press in The Squat
Snatch Balance
5 sets of 1
10 Goblet Squats
10 Weighted Sit ups
10 Bent Rows
5 sets of 5 reps
20 meter DB overhead carry
30 second Plank
10 Banded Good morning
5 sets of 5
10 Thruster
20 Calf Raise
1 min deep squat
5 sets of 5
Tall Clean
Heavy Jerk Dips
Sotts Press
5 sets of 1
5 sets of 1
5 sets of 1
Tempo Snatch
No Foot Movement Clean
Pause in Dip Split Jerk
Choice
(1 second pause)
(For your specific needs)
8 sets of 1
5 sets of 1
Snatch
5 sets of 1
Clean and Jerk
5 sets of 5
(take 3 seconds on pull from
(Start with feet at catch width)
floor to above knee then go)
8 sets of 1
8 sets of 1
Work
Supp.
Snatch
Clean
Split Jerk
5 sets of 5
5 sets of 5
5 sets of 5
Full Depth Pause Back Squat
Full Depth OH squat w/ Pause
Full Depth Front Squat
Push Press
Clean Deadlift