Snatch: work up to opening weight for Sunday x 1 x 1
Clean and jerk: work up to opening weight for Sunday x 1 x 1

Rest day.

Snatch: work up to opening weight for Sunday x 1 x 3
Clean and jerk: work up to opening weight for Sunday x 1 x 3

Rest day.

Snatch: max for the day; 85% x 1 x 2

Rest day.

Rest day.

Snatch: max for the day; 90% x 1 x 6
Clean and jerk: max for the day; 90% x 1 x 4
Back squat: 85% x 2 x 3

Power snatch: 75% of yesterday's snatch x 1 x 6
Power clean and jerk: 75% of yesterday's clean and jerk x 1 x 4

Start of Bulgarian program

Snatch: max for the day; 85% x 1 x 8
Clean and jerk: max for the day; 85% x 1 x 6
Front squat: 85% x 2 x 2

I just found out yesterday about a local USAW sanctioned meet that is going on next Sunday, so I am changing the programming up to try to prepare as best as I can for that. This is based on a Bulgarian-inspired program published in Greg Everett's "Olympic Weightlifting: A Complete Guide for Athletes & Coaches". This is a three-week program, with two heavy weeks and a back-off week. The back-off week will follow the meet next weekend.

Tall Snatch - 4 x 3
Mid-Hang Snatch - 65% x 2 x 5
Power Clean + Power Jerk - 70% (of PC) x 1 x 5
3 sets:
5 box jumps
20 KB swings
30 sec rest

Tall snatch - Stay light and focus on bringing the elbows as high as possible before turning the bar over, and keeping the bar and body as close as possible, landing with flat feet, and pushing up tight against the bar overhead. Using an empty barbell is fine.

Snatch - 70% x 2, 75% x 2, 80% x 1 x 3
Clean & Jerk - 70% x 1, 75% x 1, 80% x 1 x 3
Clean Pull - 90% (of clean) x 3 x 3
Back Squat - 80% x 2 x 3
Week 1 of 4 (9 of 12)

This is the final 4-week  mesocycle of a 12-week macrocycle, but it can be used as a brief standalone cycle.

Back Squat - test max
Snatch - heavy single
Clean & Jerk - heavy single
Don't expect PRs on the snatch and CJ today. If your heavy single is less thn 85%, get some additional singles in between 75-80% afterward.

Rest day.

Power Snatch - 60% x 1 x 5
Power Clean & Power Jerk - 60% x 1 x 5

Push Press - text max
High-Hang Snatch - 50% x 2 x 5
Power Clean & Jerk - 60% x 1 x 5
Squat Jump - 3 x 3

Mid-hang power snatch - 60% x 2 x 5
Pull-ups - 40 total

Snatch - 50% x 3, 60% x 2 x 2, 65% x 2 x 2, 70% x 2
Power Clean - 60% x 2 x 2, 70% x 2 x 3
Jerk - 65% x 3 x 2, 70% x 3 x 2
Squat jump - 4 x 3
Squat jump: unloaded, controlled squat to bottom position, immediate transition, and maximal speed immediately from bottom of squat into vertical jump.

Week 4 of 4 (8 of 12)

Rest day.

Back Squat - 88% x 3 x 8
Snatch - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
Clean & Jerk - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2

Rest day.

Power Snatch - 65% x 3, 70% x 3 x 2, 75% x 2
Power Clean + Power Jerk - 65% (of PC) x 3, 70% x 3 x 2, 75% x 2
Snatch High-Pull - 75% (of snatch) x 3, 80% x 3 x 2
4 sets; no rest:
5 (1 pull-up + 1 hanging leg raise)
10 shoulder-to-shoulder sandbag push press

Back Squat - 83% x 5 x 5
Block (or hang) Clean (knee) - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
Clean Pull on Riser - 95% (of clean) x 3 x 4
SLDL - 65% (of back squat) x 5, 70% x 5 x 2

Jerk - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
Push Press - 80% x 4, 85%x 3 x 3
Snatch High-Pull - 75% (of snatch) x 5 x 2, 80% x 5 x 2
40 sec on / 20 sec rest x 5 minutes:
15 KB swings
15 push-ups

Back Squat - 73% x 10 x 3
Block (or hang) Snatch (knee) - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
Snatch Pull on Riser - 95% (of snatch) x 3 x 4
Heaving Snatch Balance + Overhead Squat - 70% (of OHS) x 1+2 x 2, 75% x 1+1 x 2
Week 3 of 4 (7 of 12)

Rest day.

Back Squat - 85% x 3 x 8
Snatch - 75% x 3 x 3, 80% x 2 x 2
Clean & Jerk - 75% x 3 x 3, 80% x 2 x 2
3 sets; no rest:
400 m row - 30 sec easy/30 sec sprint
10 plate topside halfmoons / side

Rest day.

Power Snatch - 65% x 3 x 2, 70% x 3 x 2
Power Clean + Power Jerk - 65% (of PC) x 65% x 3 x 2, 70% x 3 x 2
Snatch High-Pull - 75% x 3 x 3
4 sets; no rest:
15 DB chainsaw rows/arm
10 DB push press

Back Squat - 80% x 5 x 5
Block (or hang) Clean (knee) - 70% x 3 x 2, 75% x 3 x 3
Clean Pull on 2" Riser - 90% (of clean) x 3 x 2, 95% x 3 x 2
SLDL - 65% (of BS) x 5 x 3