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