12 Week beginner Weightlifting Program

This is a basic weightlifting program for beginners. Especially for those who are interested in weightlifting for Crossfit purposes but also for people who want to improve their Weightlifting and general fitness. 

You do need to have a basic understanding of the 'Lifts', having the mobility for the 'Lifts'and knowing how to execute them. This program is NOT for learning the positions of the lifts.

In this program you will get a lot of empty bar work, Some technical work for the lifts in the warm ups, a basic strength routine for the Squat and Deadlift and some accessory work for upper body pushing and pulling. 

The program is 5 days per week. No longer than 60 minute workouts.

Each week will include 2-3 Snatch Clean and Jerk sessions,  3 Squat sessions (2 are light and 1 is heavy), 1 Deadlift and Upperbody session. 

The program will also include a basic endurance program to improve your 5K time for rowing or running.

Example from the program:

-----Month 2-----

-----Week 1-----

Day 1

General Warmup

Snatch warmup - Build to a moderate Snatch High pull X3

* hang Power snatch – find 3rm then -10% 2x3 (crisp movement. If looks bad, its too heavy)

*back squat – 6X2 80%