Dan John wrote about a “Beginners Program for the Olympic Lifts”.
- he suggests starting out the Bulgarian way, with deep squats
- then learn the clean – “Push the floor away”
- then get the bar overhead – learn true military press, push press, push jerk,split jerk, and the corresponding behind the neck variations of these exercises
- then learn the snatch (with squat variation – front /overhead)
- include lots of flexibility work
- perfect technique with broomstick / PVC pipe work, light weights
For an absolute beginner he proposes the following program
Warm Ups
Snatch: 8 Sets of Doubles
Clean and Jerk: 8 Sets of Singles
Front Squat: 5 Sets of 5
Press: 5 Sets of 3“If your form is perfect, you add weight the next workout, if not, you stay at this weight.”
