2 Week Basic Beginner Program Cycle

W1

Day 1

Torque Warmup

Strength

Clean and Jerk Heavy Single/OTM 15 Reps

Snatch Heavy Single/OTM 15 Reps

Accessory Work

Pullups 3 x Max 

 

Day 2

Torque Warmup

Strength

Halting Snatch Deadlift 5 x 2

Back Squat 5 x 3

Push Press 5 x 5

Accessory Work

Barbell Back Extensions 3x10

 

Day 3

Gym Work (Body Building)

 

Day 4

Torque Warmup

Strength

Clean and Jerk Heavy Single/OTM 15 Reps

Snatch Heavy Single/OTM 15 Reps

Accessory Work

Pullups 3 x Max 

 

Day 5

Torque Warmup

Strength

Overhead Squat  5 x 3

Front Squat 5 x 3

Clean Pull 5 x 3

Accessory Work

Barbell Back Extensions 3x10

Leg Raises 3x10

 

Day 6

Gym Work (Body Building)

 

W2

Day 7

Torque Warmup

Strength

Clean and Jerk Heavy Single/OTM 15 Reps

Snatch Heavy Single/OTM 15 Reps

Accessory Work

Pullups 3 x Max 

 

Day 8

Torque Warmup

Strength

Halting Snatch Deadlift 5 x 2

Front Squat 80% x 3 x 5

Snatch Push Press 5 x 5

Accessory Work

Barbell Back Extensions 4x10

Planks 4x30 Seconds

 

Day 9

Gym Work (Body Building)

 

Day 10

Torque Warmup

Strength

Clean and Jerk Heavy Single/OTM 15 Reps

Snatch Heavy Single/OTM 15 Reps

Accessory Work

Pullups 3 x Max 

 

Day 11 

Torque Warmup

Strength

Snatch Balance 5 x 3

Back Squat 5 x 3

Snatch Pull 5 x 3

Accessory Work

Barbell Back Extensions 3x10

Leg Raises 3x10

 

Day 12

Gym Work (Body Building)

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