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