This is a 6 week intro weightlifting program. You have 4 days of work to complete each week, your can move them around as needed to fit your schedule!
FeaturesWarm Up
A
3:00 Cardio 2-3 Rounds: 10 Step Ups -> Weighted Step Ups 10 Romanian Deadlift 10 Clean Grip High Pull
B
Tall Cleans
5 x 5
C
High Hang Clean
5 x 5
D
Hang Clean
5 x 5
E
Clean Complex
5 x 1
F
Tempo Front Squat
5 x 3
A
Back Squat
5 x 3
B
Overhead Squat
5 x 3
Lower Body/Core Accessory
C
3-5 Sets: 10 Weighted Bulgarian Split Squat/Leg 10 Kickstand Romanian Deadlift/Leg 10 Glute Ham Raise
A
Snatch Push Press
5 x 5
B
Overhead Squat
5 x 5
C
Snatch Balance
6 x 3
D
Tall Drop Snatch
5, 5, 5, 3, 3, 3
E
High Hang Snatch
5 x 5
F
Hang Snatch
5 x 5
G
Tempo Deadlift
5 x 3
A
Deadlift
5 x 3
B
Push Jerk
5 x 3
C
Split Jerk
5 x 3
Upper Body/Core Accessory
D
3-5 Sets: 10 Bench Press 10 Bent Over Row 10 GHD Sit Ups (Weighted Sit Ups)