(Originally found http://danjohn.net/beginners/)
Program Cliffs:
- Basic program focusing on the classic lifts and basic strength lifts
- Intended for novice lifters working on technique and strength
- Simple and effective for lifters looking to cover all bases
- Could be taxing/time consuming (~2hrs) based on number of exercises/sets
- Beginners can find helpful info in the original article for the lifts, as well as a squat intro here
Click here to access the google docs spreadsheet for this program
| 3 Days/Week (M/W/F, Tu/Thur/Sat, etc.) | |
| Snatch | 8 sets of Doubles |
| C & J | 8 Sets of Singles (1 clean + 1 jerk = 1 single) |
| Front Squat | 5 sets of 5 |
| Press | 5 sets of 3 |
| * Add weight next workout if technique is perfect; Stay at same weight if technique is poor | |
