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