Greg Everett on The Most Basic Program In The World.
Clean & Jerk
Sets and Reps
- Week 1: start conservative
- Week 3-4: add weight, decrease reps if necessary
For example, you might do triples in the snatch, clean and jerk on week 1, doubles on week 2 and singles on week 3, increasing the weight by 5-10% each week.
This is the basic outline. Substitute different exercises depending on your deficiencies.
Also check out Glenn Pendlay’s Beginner Weightlifting Program