Can someone recommend me a beginner oly program?

[MSDPL]

Been powerlifting for a few years, and wanna do some oly lifting as well. wondering if someone could recommend me a program for oly lifting that still allows me to bench once a week. thank you

[wouldsmashten]

Dan John's begginer routine is my suggestion


snatch 8 x 2
clean 8 x 1
front squat 5 x 5
press 3 x 5

[FNG37]

Pendlay's program has bench written in every other week. It's a two week cycle, 3 days per week with focus on classic lifts with squatting and pressing.

http://www.pendlay.com/A-Training-Sy...ers_df_90.html

[olyw8lifter]

Pendlay's program has bench written in every other week. It's a two week cycle, 3 days per week with focus on classic lifts with squatting and pressing.

http://www.pendlay.com/A-Training-Sy...ers_df_90.html

I second this!! ^^^^

However, Dan John's program would work well too.

[MSDPL]

What if I did dan johns but did alternated bench press an back squat vs front squat and press every other workout?

[FNG37]

What if I did dan johns but did alternated bench press an back squat vs front squat and press every other workout?

Pretty sure that would give you the AIDS......

[olyw8lifter]

What if I did dan johns but did alternated bench press an back squat vs front squat and press every other workout?

I don't see a problem with this!!

[grouchyjarhead]

I like the 70s Big weightlifting transition. Four days a week, two days are snatch and C&J only, the other two you're squatting, pulling, and pressing. The creator of it designed it specifically for PLers who were looking to try out some weightlifting.

http://70sbig.com/blog/2012/07/trans...weightlifting/