Week 11 (Dariotis Memorial)

Day 1
Snatch: 1-3 singles @ opener
Clean and jerk: 1 single @ opener
Back squat: 1 set of 3 reps

Day 2
Snatch: 1-3 singles @ 90% of opener
Clean and jerk: 1 single @ 90% of opener
Front squat: 1 set of 3 reps

Day 3 (competition)
Snatch: 1RM
Clean and jerk: 1RM

Week 10

Day 1
Snatch: 3 singles @ 90%
Clean and jerk: 1 single @ 90%
Back squat: 3 sets of 3 reps

Day 2
Power snatch: 3 singles @ ~80%
Power clean + power jerk: 1 single @ ~80%
Front squat: 3 sets of 3 reps

Day 3
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 3RM

Week 9

Day 1
Hang clean and jerk: heavy single; 3 sets of 2+2 reps @ 85% (of heavy single)
Clean pull: 3 sets of 3 reps
Back squat: 5 sets of 3 reps

Day 2
Hang snatch: heavy single; 3 sets of 2 reps @ 85% (of heavy single)
Snatch pull: 3 sets of 3 reps
Front squat: 3 sets of 3 reps

Day 3
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 3RM

Week 8

Day 1
Block (or hang) clean and jerk: heavy single; 3 sets of 2+2 reps
Clean pull: 3 sets of 3 reps
Back squat: 5 sets of 3 reps

Day 2
Block (or hang) snatch: heavy single; 3 sets of 2 reps
Snatch pull: 3 sets of 3 reps
Front squat: 3 sets of 3 reps

Day 3
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 3RM

Week 7

Day 1 (Monday)
Clean and jerk: heavy single; 3 sets of 2+2 reps
Clean pull: 3 sets of 3 reps
Back squat: 5 sets of 3 reps

Day 2 (Wednesday)
Snatch: heavy single; 3 sets of 2 reps
Snatch pull: 3 sets of 3 reps
Front squat: 3 sets of 3 reps

Day 3 (Friday or Saturday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 3RM

Week 6

Day 1 (Monday)
Block clean (knee) and jerk: heavy single; 3 sets of 2+2 reps
Clean pull: 3 sets of 3 reps
Back squat: 5 sets of 3 reps

Day 2 (Wednesday)
Block snatch (knee): heavy single; 3 sets of 2 reps
Snatch pull: 3 sets of 3 reps
Front squat: 3 sets of 3 reps

Day 3 (Friday or Saturday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 3RM

Week 5

Day 1 (Monday)
Halting clean (knee) and jerk: heavy single; 3-5 sets of 2+2 reps
Halting clean deadlift: 3 sets of 3 reps (1 heavy set)
Back squat: 5 sets of 3 reps

Day 2 (Wednesday)
Block snatch (knee): heavy single; 3 sets of 2 reps
Snatch pull: 3 sets of 3 reps
Front squat: 3 sets of 3 reps

Day 3 (Friday or Saturday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 3RM

Week 4

I've made a couple of changes for this week. First, I've taken out the presses on Day 3 and replaced them with more squats. Leg strength is my biggest weakness, and it just has to go up. Hopefully another day of squatting will help accelerate the strength gains. I've also added a heavy single front squat to Day 2 before the volume front squats to allow me to move a little more weight each week and try to push the front squat more. Back squats have also changed to sets of 3 instead of sets of 5, again to try to increase the intensity and keep driving the weight on the bar up. The last change is I have dropped the percentage prescriptions in favor of just a "heavy single" prescription for the snatch and clean and jerk each day. These should be heavy but non-maximal, technically proficient reps.

Day 1 (Monday)
Snatch: heavy single; 5 sets of 2 reps
Back squat: heavy single; 5 sets of 3 reps
Halting clean deadlift: 1 set of 3 reps

Day 2 (Wednesday)
Clean and jerk: heavy single; 5 sets of 2+2 reps
Front squat: heavy single; 3 sets of 3 reps
Halting snatch deadlift: 1 set of 3 reps

Day 3 (Thursday)
Power snatch: heavy single; 3 sets of 2 reps
Power clean + power jerk: heavy single; 3 sets of 2+2 reps
Stop squat: 3 sets of 3 reps

Day 4 (Saturday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 3RM

Week 3 (Trident Open)

Day 1 (Monday)
Snatch: 1 single @ 90% (of last max)
Clean and jerk: 1 single @ 90% (of last max)
Back squat: 1 set of 5 reps
Halting clean deadlift: 1 set of 3 reps

Day 2 (Wednesday)
Block snatch (knee): 1 single @ 85% (of last max)
Block clean (knee) + power jerk: 1 single @ 85% (of last max)
Front squat: 1 set of 3 reps
Halting snatch deadlift: 1 set of 3 reps

Day 3 (Thursday)
Power snatch: 1 single @ 80% (of last max)
Power clean: 1 single @ 80% (of last max)
Press (behind): 1 set of 5 reps

Day 4 (Saturday, competition)
Snatch: 1RM
Clean and jerk: 1RM

Week 2

Day 1 (Monday)
Snatch: 1 single @ 90% (of last max); 4 sets of 3 reps
Clean and jerk: 1 single @ 90% (of last max); 4 sets of 3+3 reps
Back squat: 3 sets of 5 reps
Halting clean deadlift: 3 sets of 3 reps

Day 2 (Wednesday)
Block snatch (knee): 1 single @ 85% (of last max); 4 sets of 3 reps
Block clean (knee) + power jerk: 1 single @ 85% (of last max); 4 sets of 3+3 reps
Front squat: 3 sets of 3 reps
Halting snatch deadlift: 3 sets of 3 reps

Day 3 (Thursday)
Power snatch: 1 single @ 80% (of last max); 3 sets of 3 reps
Power clean: 1 single @ 80% (of last max); 3 sets of 3 reps
Press (behind): 3 sets of 5 reps

Day 4 (Saturday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 1

Day 1 (Monday)
Snatch: 1 single @ 90% (of last max); 3 sets of 3 reps
Clean and jerk: 1 single @ 90% (of last max); 3 sets of 3+3 reps
Back squat: 3 sets of 5 reps
Halting clean deadlift: 3 sets of 3 reps

Day 2 (Wednesday)
Block snatch (knee): 1 single @ 85% (of last max); 3 sets of 3 reps
Block clean (knee) + power jerk: 1 single @ 85% (of last max); 3 sets of 3+3 reps
Front squat: 3 sets of 3 reps
Halting snatch deadlift: 3 sets of 3 reps

Day 3 (Thursday)
Power snatch: 1 single @ 80% (of last max); 3 sets of 3 reps
Power clean: 1 single @ 80% (of last max); 3 sets of 3 reps
Press (behind): 3 sets of 5 reps

Day 4 (Saturday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 12, Day 3 (Washington Open)

Snatch: 1RM
Clean and jerk: 1RM

Week 12, Day 2

Snatch: 3 singles @ 90% of opener
Clean and jerk: 1 single @ 90% of opener
Front squat: 1 set of 2 reps

Week 12, Day 1

Snatch: 3 singles @ opener
Clean and jerk: 1 single @ opener
Back squat: 1 set of 3 reps

Week 11, Day 3

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 1 set of 3 reps (lighter than last week)

Week 11, Day 2

Power snatch: 3 singles @ 80% (of last week's max)
Power clean + power jerk: 3 singles @ 80% (of last week's max)
Front squat: 3 sets of 3 reps (lighter than last week)

Week 11, Day 1

Snatch: 3 singles @ 90% (of last week's max)
Clean and jerk: 1 single @ 90% (of last week's max)
Back squat: 3 sets of 5 reps (lighter than last week)

Week 10, Day 3

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 10, Day 2

Power snatch: heavy single; 3 sets of 2 reps
Power clean + power jerk: heavy single; 3 sets of 2+2 reps
Front squat: 3 sets of 3 reps

Week 10, Day 1

Snatch: heavy single; 5 sets of 2 reps
Clean and jerk: heavy single; 5 sets of 2+2 reps
Back squat: 3 sets of 5 reps

Week 9, Day 3

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 9, Day 2

Power snatch: heavy single; 3 sets of 2 reps

Power clean + power jerk: heavy single; 3 sets of 2 + 2 reps

Front squat: 3 sets of 3 reps

Week 9, Day 1

Snatch: heavy single; 3 sets of 2 reps
Clean and jerk: heavy single; 3 sets of 2 reps
Back squat: 3 sets of 5 reps

Heavy singles should be non-maximal; shoot for around 90% of your last max. Drop sets should start at about 80-85% of the heavy single and worked up.

Week 8, Day 3

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 8, Day 2

Power snatch: 3 singles
Power clean + power jerk: 3 sets of 1+3 reps
Front squat: 3 sets of 3 reps

Week 8, Day 1

Snatch: 6 singles
Clean and jerk: 4 singles
Back squat: 3 sets of 5 reps

Week 7, Day 3

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 7, Day 2

Power snatch: 3 singles
Power clean + power jerk: 3 sets of 1 + 3 reps
Front squat: 3 sets of 3 reps

Week 7, Day 1

Snatch: 5 singles
Clean and jerk: 3 singles
Back squat: 3 sets of 5 reps

Week 6, Day 3

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 6, Day 2

Power snatch: 3 singles
Power clean + power jerk: 3 sets of 1 + 3 reps
Front squat: 3 sets of 3 reps

Week 6, Day 1

Snatch: 5 singles
Clean and jerk: 3 singles
Back squat: 3 sets of 5 reps

Week 5, Day 3 (Bad Mother Open)

Snatch: 1RM
Clean and jerk: 1RM

Week 5, Day 2

Josh:
Snatch + OHS: 4 sets of 2 + 2 reps
Clean + power jerk: 4 sets of 2 + 2 reps
Front squat: 3 sets of 3 reps

Ben:
Power snatch: 3 singles
Power clean and jerk: 3 singles
Front squat: 1 set of 3 reps

Week 5, Day 1

Josh:
Snatch + hang snatch (knee) + 2 OHS: 4 sets
2 clean + 2 jerk: 4 sets
Back squat: 3 sets of 5 reps

Ben:
Snatch: 3 singles @ opener
Clean and jerk: 1 single @ opener
Back squat: 1 set of 5 reps

Week 4, Day 3

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 4, Day 2

Josh:
Snatch + OHS: 3 sets of 2 + 2 reps
Clean + power jerk: 3 sets of 2 + 2 reps
Front squat: 3 sets of 3 reps

Ben:
Power snatch: 5 singles
Power clean + power jerk: 3 singles
Front squat: 3 sets of 3 reps

3 rounds:
Row 250 meters
5 strict pull-ups
10 push-ups
15 weighted sit-ups

Week 4, Day 1

Josh:
Snatch + hang snatch + 2 OHS: 3 sets
2 clean + 2 jerk: 3 sets
Back squat: 3 sets of 5 reps

Ben:
Snatch: 7 singles
Clean and jerk: 5 singles
Back squat: 3 sets of 5 reps

For eight minutes:
10 kettlebell swings
10 kettlebell push-press (each arm)
10 weighted sit-ups

Week 3, Day 3

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 3, Day 2

Josh:
Snatch: 3 sets of 3 reps
Clean and jerk: 3 sets of 3 reps
Front squat: 3 sets of 3 reps

Ben:
Power snatch: 3 singles @ 75-85%
Power clean + power jerk: 3 singles @ 75-85%
Front squat: 3 sets of 3 reps

Week 3, Day 1

Josh:
3-position snatch: 5 sets
3-position clean + jerk: 5 sets
Back squat: 3 sets of 5 reps

Ben:
Snatch: 6 singles @ 85-95%
Clean and jerk: 4 singles @ 85-95%
Back squat: 3 sets of 5 reps

Week 2, Day 3

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 2, Day 2

Power snatch: 3 sets of 3 reps
Power clean + power jerk: 3 sets of 3 cleans + 3 jerks
Snatch pull: 3 sets of 3 reps
Front squat: 3 sets of 3 reps

Week 2, Day 1

3-position snatch (hip, knee, floor): 4 sets
3-position clean + jerk (hip, knee, floor): 4 sets
Clean pull: 3 sets of 3 reps
Back squat: 3 sets of 5 reps

Week 1, Day 3

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 1, Day 2

Power snatch: 3 sets of 3 reps @ 85% of Monday
Power clean + power jerk: 3 sets of 3+3 reps @ 85% of Monday
Snatch pull: 3 sets of 3 reps
Front squat: 3 sets of 3 reps @ 85% of Day 1

Power snatch and clean and jerk should be no greater than 85% of the heaviest loads used on Monday for the triples. These can be another variant besides powers if there is good reason to do so. Front squats should be done no heavier than 85% of Monday's back squats. Snatch pulls should be done 5-10 kg greater than 1RM snatch.

Week 1, Day 1

Snatch variant: 3 sets of 3 reps (see comments below)
Clean and jerk variant: 3 sets of 3 reps (see comments below)
Clean pull: 3 sets of 3 reps
Back squat: 3 sets of 5 reps

3 rounds of:
10 toe to bar (as strict as possible)
10 pull-ups (strict, chest to bar)
10 push-ups

This is the beginning of a new, longer cycle (about 12 weeks or so) to prepare for a priority meet sometime in October. This cycle carries on from the previous, still keeping with the "Texas Method" for the squats, and using the same concept of varying volume and intensity throughout the week consistent with the Texas Method. The first day of each week will be very high volume and moderate intensity, the middle day low volume and low intensity, and the third day low volume and high intensity. Volume will be higher overall early in the cycle with more triples in the classic lifts, and will taper down to singles as we get nearer the meet.

For the snatch and clean and jerk variants, perform 3 sets of 3 reps with a variant relevant to any weaknesses that need to be addressed, focusing on perfecting technical execution of the lift. These may be lifts from the hang, lifts from blocks, complexes, etc. The particular variants used should be kept the same for four weeks, and the goal will be to increase weight on these lift variants each week.

Squats should be done for 3 sets of 3 across, adding 2-3 kg every week. These can be back squats or stop squats. Do NOT get greedy on the squats on Monday. The goal is to drive progress to hit records sets on Friday, and to be able to consistently add a little bit of weight each week. If a stall occurs, drop the weight down and work back up over a few weeks.

Pulls should be done 5-10 kg over 1RM snatch or clean and jerk.

Week 4, Day 3

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 4, Day 2

Snatch: 8 singles
Snatch pull: 3 sets of 3 reps
Pause front squat: 3 sets of 3 reps

Increase load 2-3 kg over last week on snatch and squats if possible.

Week 4, Day 1

Clean and jerk: 8 singles
Clean pull: 3 sets of 3 reps
Stop squat: 3 sets of 5 reps

Increase weight 2-3 kg over last week on the clean and jerk and the squats if possible.

3 rounds of:
Max rep pull-ups (strict)
Max rep ring dips (strict)
15 sit-ups (weighted)

Week 3, Day 3

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 3, Day 2

Snatch: 8 singles
Snatch pull: 3 sets of 3 reps
Pause front squat: 3 sets of 3 reps

Week 3, Day 1

Clean and jerk: 8 singles
Clean pull: 3 sets of 3 reps
Back or stop squat: 3 sets of 5 reps

3 rounds of:
10 kettlebell push-press, each arm
10 toe-to-bar (strict)

Go up on clean and jerks 2-3 kg over last week if all sets felt good last week. Otherwise, keep the same weight or go down and get eight good singles in this week and try to increase next week. Clean pulls should be done as heavy as good positioning and good speed at the top can be maintained, but no heavier. Maybe 5-10 kg over your best clean, maybe more, maybe less. If back squats have been going well the last few weeks and there has been no technique break down, stick with the back squats for another few weeks. I am going to start doing stop squats (1-2 second pause in the bottom) in place of regular back squats to work on staying tight and active throughout the squat. If you struggle with these things then consider including stop squats as well.

Week 2, Day 3

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 2, Day 2

Snatch: 8 singles
Pause front squat: 3 sets of 3 reps
Press (behind, jerk grip): 3 sets of 5 reps

Week 2, Day 1

Clean and jerk: 8 singles
Back squat: 3 sets of 5 reps
Clean pull: 3 sets of 3 reps

Try to perform one clean and jerk every two minutes. Increase weight on the clean and jerk and back squat by 2-3 kg if last week was successful and felt good. Otherwise, keep the same weight as last week, or drop down 5-10 kg to reset.

I am going to start including some light conditioning circuits at the end of some of our workouts. Nothing crazy, but this should be an easy way to get a little bit of extra assistance work in that we should probably be doing anyways. The goal with this stuff is to get a little bit of conditioning in without beating ourselves up and taking away from our ability to recover from the squatting and interfere with our practice in the competitive lifts. These conditioning/assistance pieces will then be short and light and will involve little if any squatting movements. I am going to start conservatively by including these just on Mondays. If this doesn't appear to pose any problems with recovery, then I may add in a little on Wednesday or Friday, but I am going to just stick with Mondays for a while and see how that goes. Here is the first of such circuits:

4 rounds; no rest:
5 pull-ups (strict, chest-to-bar)
15 weighted sit-ups
20 double unders

Week 1, Day 3

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 1, Day 2

Snatch: 8 singles
Pause front squat: 3 sets of 3 reps
Press (behind, jerk grip): 3 sets of 5 reps

Week 1, Day 1: Beginning of modified Texas Method

Clean and jerk: 8 singles

Back squat: 3 sets of 5 reps

Segmented snatch deadlift: 1 set of 5 reps

Today begins an experiment with a modified "Texas Method" approach. The structure of the program is one high volume day early in the week, one low volume and low intensity day in the middle of the week, and one high intensity and low volume day at the end of the week. The high volume day is meant to drive continual progress on the high intensity day, and the low volume day is meant to provide some active recovery between the high volume and high intensity day. The goal is to increase the loads used on intensity day week to week (in the squat anyways). The loads used on volume day should follow along, but not necessarily at the same rate or even week to week. They should be chosen to optimize intensity day. When a stall is reached for a week or two on intensity, the loads should be backed off and then systematically increased back up week to week, hopefully blowing right passed the weights at which the stall occurred and continuing progress.

On the snatch and clean and jerk, when I write something like "8 singles", I mean 8 working singles, after a sufficient warm-up with weights ramping up to those working sets. These singles may start somewhere around 80-85% of 1RM. The goal is to make all of the lifts, and to increase the weight used across all sets over time. We are really just practicing the lifts at the heaviest weights we can use with good and consistent technique.

The segmented snatch deadlift is a snatch deadlift performed with pauses just off the floor, at the knee, and at the hip. The weight should be both raised AND lowered with these pauses. These should ideally be performed on a 1-2" riser as well, so that the first pause just off the floor is approximately at the same position that the bar would be broken off the floor in the full snatch from the floor. Weights should be as heavy as possible with positioning that exactly mimics the pull in a snatch (with the exception of the double knee bend). Straps are fine and should be used if grip strength limits the weight that can be used for this exercise.

Week 12, Day 3

Snatch: 1RM
Clean and jerk: 1RM

Week 12, Day 2

Snatch: 3 singles @ opener
Clean and jerk: 1 single @ opener

Week 12, Day 1

Snatch: 3 singles @ opener
Clean and jerk: 1 single @ opener

Week 11, Day 3

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 1RM

Week 11, Day 2

Clean and jerk: 1RM; 3 sets of 2 reps @ 85%
Back squat: 3RM
Snatch pull: 3 sets of 3 reps

Week 11, Day 1

Snatch: 1RM; 3 sets of 2 reps @ 85%

Front squat: 2RM; 2 sets of 2 reps @ 95%, 2 sets of 2 reps @ 90%

Clean pull: 5 sets of 3 reps

Week 10, Day 5

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 1RM

Week 10, Day 4

Snatch: 3 sets of 2 reps @ 75% of yesterday
Jerk: 2RM; 1 set of 2 reps @ 95%, 2 sets of 2 reps @ 90%

Week 10, Day 3

Snatch: 1RM; 3 sets of 2 reps @ 85%
Front squat: 2RM; 1 set of 2 reps @ 95%, 1 set of 2 reps @ 90%
Clean pull: 4 sets of 3 reps

Week 10, Day 2

Clean and jerk: 3 sets of 2 reps @ 75% of yesterday
Press (behind): 3RM; 1 set of 3 reps @ 95%, 2 sets of 3 reps @ 90%

Week 10, Day 1

Clean and jerk: 1RM; 3 sets of 2 reps @ 85%
Back squat: 3RM; 1 set of 3 reps @ 95%, 2 sets of 3 reps @ 90%
Snatch pull: 4 sets of 3 reps

Week 9, Day 5

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 1RM

Week 9, Day 4

Clean and jerk: 3 sets of 2 reps @ 85% of yesterday
Press (behind): 3RM; 1 set of 3 reps @ 95%, 1 set of 3 reps @ 90%

Week 9, Day 3

Clean and jerk: 1RM; 3 sets of 2 reps @ 85%
Back squat: 3RM; 1 set of 3 reps @ 95%, 1 set of 3 reps @ 90%
Snatch pull: 3 sets of 3 reps

Week 9, Day 2

Halting snatch: 3 sets of 2 reps @ 85% of yesterday

Jerk: 2RM; 1 set of 2 reps @ 95%, 1 set of 2 reps @ 90%

Week 9, Day1

Snatch: 1RM; 3 sets of 2 reps @ 85%
Front squat: 2RM; 1 set of 2 reps @ 95%, 1 set of 2 reps @ 90%
Clean pull: 3 sets of 3 reps

Week 8, Day 5

Snatch: heavy single
Clean and jerk: heavy single
Back squat: heavy single

Week 8, Day 4

Rack jerk: 1 heavy set of 2 reps

Week 8, Day 3

Snatch: 1 heavy set of 2 reps
Front squat: 1 heavy set of 2 reps
Clean pull: 2 sets of 3 reps

Week 8, Day 2

Push-press (behind): 1 heavy set of 3 reps

Week 8, Day 1

Clean and jerk: 1 heavy set of 2 cleans + 1 jerk
Back squat: 1 heavy set of 3 reps
Snatch pull: 2 sets of 3 reps

Week 7, Day 5

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 2RM, 95% x 2 x 2, 90% x 2 x 2

Week 7, Day 4

Power jerk: 3RM, 95% x 3 x 2, 90% x 3 x 2

Week 7, Day 3

Clean and jerk: (2+2)RM, 95% x (2+2) x 2, 90% x (2+2) x 2
Back squat: 4RM, 95% x 4 x 2, 90% x 4 x 2
Snatch pull: 5 x 3

Week 7, Day 2

Strict press (behind): 4RM, 95% x 4 x 2, 90% x 4 x 2

Week 7, Day 1

Snatch + hang snatch + OHS: (1+1+2)RM, 95% x (1+1+2) x 2, 90% x (1+1+2) x 2
Front squat: 3RM, 95% x 3 x 2, 90% x 3 x 2
Clean pull: 5 x 3

Week 6, Day 5

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 2RM, 95% x 2, 90% x 2 x 2

Week 6, Day 4

Power jerk: 3RM, 95% x 3, 90% x 3 x 2
Snatch pull: 4 x 3

Week 6, Day 3

Snatch + hang snatch (above knee) + OHS: (1+1+2)RM, 95% x (1+1+2), 90% x (1+1+2) x 2
Front squat: 3RM, 95% x 3, 90% x 3 x 2
Clean pull: 4 x 3

Week 6, Day 2

Strict press (behind): 4RM, 95% x 4, 90% x 4 x 2
Back extension: 3 x 10

Week 6, Day 1

Clean and jerk: (2+2)RM, 95% x (2+2), 90% x (2+2) x 2
Back squat: 4RM, 95% x 4, 90% x 4 x 2
Snatch pull: 4 x 3

Week 5, Day 5

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 2RM, 95% x 2, 90% x 2

Week 5, Day 4

Power jerk: 3RM, 95% x 3, 90% x 3
Clean pull: 3 x 3

Week 5, Day 3

Clean and jerk: (2+2)RM, 95% x (2+2), 90% x (2+2)
Back squat: 4RM, 95% x 4, 90% x 4
Snatch pull: 3 x 3

Week 5, Day 2

Strict press (behind): 4RM, 95% x 4, 90% x 4
Back extension: 3 x 10

Week 5, Day 1

Snatch + hang snatch: (1+1)RM, 95% x (1+1), 90% x (1+1)
Front squat: 3RM, 95% x 3, 90% x 3
Clean pull: 3 x 3

Week 4, Day 4

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 2RM

Week 4, Day 3

Clean and jerk: 3 x 2
Power jerk: 3RM

Week 4, Day 2

Snatch: 2RM
Front squat: 3RM
Clean pull: 3 x 3

Week 4, Day 1

Clean and jerk: 2RM
Back squat: 4RM
Snatch pull: 3 x 3

Week 3, Day 4

Snatch: heavy single
Clean and jerk: heavy single
Back squat: 3RM, 95% x 3 x 2, 90% x 3 x 2

Week 3, Day 3

Hang snatch: 5 x 3
Snatch pull: 5 x 4

Week 3, Day 2

Power snatch: 3RM, 95% x 3 x 2, 90% x 3 x 2
Block clean (knee): 3RM, 95% x 3 x 2, 90% x 3 x 2
Front squat: 4RM, 95% x 4 x 2, 90% x 4 x 2
Halting clean deadlift: 3 x 5

Week 3, Day 1

Hang snatch (knee): 3RM, 95% x 3 x 2, 90% x 3 x 2
Power clean + power jerk: 3+3RM, 95% x 3+3 x 2, 90% x 3+3 x 2
Back squat: 5RM, 95% x 5 x 2, 90% x 5 x 2
Halting snatch deadlift: 3 x 5

Week 2, Day 4

Snatch: heavy single, -5% x 1, -10% x 1 x 2
Clean and jerk: heavy single, -5% x 1 + 1, -10% x 1 + 1 x 2
Back squat: 3RM, -5% x 3, -10% x 3 x 2

Week 2, Day 3

Hang snatch: 3RM

Week 2, Day 2

Block snatch (above the knee): 3RM, -5% x 3, -10% x 3 x 2
Power clean + power jerk: 3 + 3 RM, -5% x 3 + 3, -10% x 3 + 3 x 2
Front squat: 4RM, -5% x 4, -10% x 4 x 2
Halting snatch deadlift: 3 x 4

Week 2, Day 1

Power snatch: 3RM, -5% x 3, -10% x 3 x 2
Hang clean (above the knee): 3RM, -5% x 3, -10% x 3 x 2
Back squat: 5RM, -5% x 5, -10% x 5 x 2
Halting clean deadlift: 3 x 4

Week 1, Day 3

Snatch: heavy single
Clean and jerk: heavy single
Back squat: 3RM, -5% x 3, -10% x 3

Week 1, Day 2

Power snatch: 3RM, -5% x 3, -10% x 3
Hang clean (high-hang): 3RM, -5% x 3, -10% x 3
Front squat: 4RM, -5% x 4, -10% x 4
Halting snatch deadlift: 3 x 5

Week 1, Day 1: start of a new program

Hang snatch (high-hang): 3RM, -5% x 3, -10% x 3
Power clean + power jerk: 3RM, -5% x 3, -10% x 3
Back squat: 5RM, -5% x 5, -10% x 5

Starting a new program this week. Work up to as heavy a load as possible, then do a few back-off sets somewhat lighter. Loads should only be taken up as heavy as good positioning and movement can be maintained.