Beginner Level 2 days a weeks for 6 week
Michael Keelan
SESSION 1 EXERCISES SETS REPS Power clean with no dip 4 8 Clean pulls 4 8 Press 4 8 Front squat 4 8 Bench press 4 8 Inclined sit ups 3 15 Back raises 3 15 SESSION 2 EXERCISES SETS REPS Power snatch with no dip 4 8 Snatch pulls 4 8 Snatch squats 3 8 Back squats 4 8 Dumbell curls 3 12 Narrow grip bench press 3 12 Abdominal crunches 4 15 SESSION 3 EXERCISES SETS REPS Power clean with no dip 4 8 Push press 4 8 Front squats 4 8 Bench pulls 4 8 Bench press 4 12 Twist sit ups 4 12 SESSION 4 EXERCISES SETS REPS Power snatch with no dip 4 8 Drop snatch 4 8 Split squats 4 8 Alternate press 4 8 Tricep extensions 4 10 Leg raises 3 15 SESSION 5 EXERCISES SETS REPS Power clean with dip 4 8 Jerk balance 4 8 Clean pulls 4 8 Front squats 4 8 Press behind neck 4 8 Inclined sit ups 4 12 Back raises 4 10 SESSION 6 EXERCISES SETS REPS Power snatch with dip 4 8 Push press 4 8 Back squats 4 8 Bench press 4 8 Upright rowing 4 8 Leg raises 4 12 Bent-over rows 4 10 SESSION 7 EXERCISES SETS REPS Power clean 2 2 8 6 Clean pulls 2 2 8 6 Press 2 2 8 6 Front squat 2 2 8 6 Bench press 4 10 Inclined sit ups 3 15 Back raises 3 15 SESSION 8 EXERCISES SETS REPS Power snatch 2 2 8 6 Snatch pulls 2 2 8 6 Snatch squats 2 2 8 6 Back squats 2 2 8 6 Dumbell curls 4 12 Narrow grip bench press 4 12 Abdominal crunches 4 15 SESSION 9 EXERCISES SETS REPS Power clean 4 6 Push press 4 6 Front squat 4 6 Bench pulls 4 10 Bench press 4 10 Twist sit ups 4 12 SESSION 10 EXERCISES SETS REPS Power snatch 5 5 Drop snatch 5 5 Split squats 5 5 Alternate dumbell press 5 6 Tricep extension 4 10 Leg raises 4 15 SESSION 11 EXERCISES SETS REPS Power clean & squat 5 5 Jerk balance 5 5 Clean pulls 5 5 Clean shrugs 5 5 Press behind neck 5 10 Inclined sit ups 5 10 Back raises 5 10 SESSION 12 EXERCISES SETS REPS Power snatch and squat 5 5 Snatch pulls 5 5 Snatch shrugs 5 5 Split squats 5 5 Bench press 5 8 Bench pulls 5 10 Leg raises 5 10