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.