Beginner 3 Week Weightlifting Cycle

Here's a cycle I created for someone new to the program. This covers the basics of  the WL exercises in a 3 weeks cycle. If your new and want to start doing the regular SFP work I suggest you do this cycle first.  After your done with this cycle you can judge if your ready to take on the whole program. To even start this beginners cycle your going to still have to have some familiarity the snatch, clean and jerk and squat.

This beginners cycle is three days a week and you should avoid doing these work outs in back to back days. The main point of this cycle is to get you used to squatting under your snatches and cleans. While also developing good jerk technique. The weights used on this cycle are based upon feel.  Don't worry about trying to do to much weight. The weight will come once your technique and mobility is sound.

Week 1 Day 1
Hang(knee)Power Snatch
4 x 2 @ light weight

Snatch Deadlift to top knee
4 x 3 @ 20% more then you used for Hang Power Snatch

Pause Front Squat (Pause in bottom of fronts squat for 3 sec)
2-2-2-2 work to a weight that is challenging but doable, no misses


Week 1 Day 2
Hang Power Clean (knee) + 2 Push Jerk
4 x 2 @ light weight

Clean deadlift to top of knee
4 x 3 @ 20% more then you used for Hang Power Clean

Pause Back Squat (Pause at bottom of squat for 3 sec)
2-2-2-2 work to a weight that is challenging but doable, no misses


Week 1 Day 3
Hang Power Snatch
2-2-2-2 work to a weight that is challenging but doable, no misses

Hang power Clean + Push jerk
2-2-2-2 work to a weight that is challenging but doable, no misses


Week 2 Day 1
Hang Power Snatch(knee) + OHS
1-1-1-1-1
Work up to a weight that doable but no misses

Snatch Deadlift to top of  knee
4 x 2 @ add 5lbs from last week

Pause Front Squat
2-2-2-2 @ add 5 more pounds then last week


Week 2 Day 2
Hang Clean(Knee) + Front squat + Push Jerk

Clean Deadlift to knee
4 x 2 @ add 5lbs from last week

Pause Back Squat
2-2-2-2 @ add 5lbs more than last week


Week 2 Day 3
Power Snatch from floor + OHS
1-1-1-1 @ work your way up to a weight that is heavy but doable, no misses.

Power Clean from floor + Front squat
1-1-1-1 @ work to a weight that is challenging but doable, no misses

Split Jerk from Rack
2-2-2-2 @ work to a weight you can do effectively, should not be heavy. Absolutely no misses.


Week 3 Day 1
Snatch (from floor)
1-1-1-1-1 @ work up in weight that you can squat underneath

Front Squat
2-2-2-2 @ work to heavy weight near max, no misses

Week 3 Day 2
Clean and Jerk (from floor)
1-1-1-1-1 @ work up to a weight that you can squat underneath.

Back squat
2-2-2-2 @ work up to a heavy weight near max, no misses.

Week 3 Day 3
Snatch
Work up to a heavy double

Clean and Jerk
Work up to a heavy double