Basic Olympic Lifting Program
Basic 3-day Program - Template
Day 1
Plyometric x 5 x 5
Snatch Variation x 5 x 5
Squat x 5 x 5
Hamstring x 5 x 5
Trunk Exercise
Day 2
Plyometric x 5 x 5
Clean variation x 5 x 5
1-leg movement x 5 x 5
Overhead Press x 5 x 5
Trunk Exercise
Day 3
Plyometric x 5 x 5
Jerk variation x 5 x 5
Overhead Squat x 5 x 5
Hamstring x 5 x 5
Trunk
This is a basic program that a beginner can follow for 3-4
weeks. Work on technique and progress the weight only if
the technique doesn't break down.