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