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