Week 1

Day 1 (Monday)
Snatch: 1 set of 3 reps @ 70%; 1 single @ 85%
Clean and jerk: 1 set of 3+1 reps @ 70%; 1 single @ 85%
Clean pull: 3 sets of 5 reps @ 95%
Stop squat: 3 sets of 5 reps

Day 2 (Wednesday)
Snatch: 3 sets of 2 reps @ 80%
Clean and jerk: 3 sets of 1+3 reps @ 80%
Snatch pull: 3 sets of 5 reps @ 95%
Front squat: 3 sets of 3 reps

Day 3 (Friday)
Snatch: 3 singles @ 95%
Clean and jerk: 1 single @ 95%
Back squat: 1 set of 5 reps
Press: 3 sets of 5 reps

Week 9

Day 1 (Monday)
Snatch: 3-5 singles @ 90%
Clean and jerk: 1-3 singles @ 90%
Stop squat: 3 sets of 3 reps

Day 2 (Wednesday)
Power snatch: 3 singles @ 80%
Power clean + power jerk: 3 singles @ 80%
Front squat: 3 sets of 2 reps

Day 3 (Friday)
Snatch: singles to max
Clean and jerk: singles to max
Back squat: 1 set of 3 reps

Week 8

Day 1 (Monday)
Snatch: singles up to 90%
Clean and jerk: singles up to 90%
Clean pull: 3 sets of 3 reps
Stop squat: 3 sets of 5 reps

Day 2 (Wednesday)
Power snatch: singles up to 80%
Power clean + power jerk: singles up to 80%
Snatch pull: 3 sets of 3 reps
Front squat: 3 sets of 3 reps

Day 3 (Friday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 7

Day 1 (Monday)
Snatch: doubles to max; singles to 90%
Clean and jerk: doubles to max; singles to 90%
Clean pull: 3 sets of 3 reps
Stop squat: 3 sets of 5 reps

Day 2 (Wednesday)
Power snatch: doubles to max; singles to 80% (of full snatch)
Power clean + power jerk: doubles to max; singles to 80% (of full snatch)
Snatch pull: 3 sets of 3 reps
Front squat: 3 sets of 3 reps

Day 3 (Friday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 6

Day 1 (Monday)
Snatch: 3 sets of 2 reps @ 75-85%; 1 single @ 85-95%
Clean and jerk: 3 sets of 2 reps @ 75-85%; 1 single @ 85-95%
Clean pull: 3 sets of 3 reps
Stop squat: 3 sets of 5 reps

Day 2 (Wednesday)
Power snatch: 3 sets of 2 reps @ 65-75% (of full snatch); 1 single @ 75-85%
Power clean + power jerk: 3 sets of 2 reps @ 65-75% (of full clean and jerk); 1 single @ 75-85%
Snatch pull: 3 sets of 3 reps
Front squat: 3 sets of 3 reps

Day 3 (Friday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 5

Day 1 (Monday)
Snatch: 3 sets of 2 reps @ 75-85%; 1 single @ 85-95%
Clean and jerk: 3 sets of 2 reps @ 75-85%; 1 single @ 85-95%
Clean pull: 3 sets of 3 reps
Stop squat: 3 sets of 5 reps

Day 2 (Wednesday)
Power snatch: 3 sets of 2 reps @ 65-75% (of full snatch); 1 single @ 75-85%
Power clean + power jerk: 3 sets of 2 reps @ 65-75% (of full clean and jerk); 1 single @ 75-85%
Snatch pull: 3 sets of 3 reps
Front squat: 3 sets of 3 reps

Day 3 (Friday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 4

Day 1 (Monday)
Snatch: 1 single @ 85-95%
Clean and jerk: 1 single @ 85-95%
Clean pull: 3 sets of 5 reps
Stop squat: 3 sets of 5 reps

Day 2 (Wednesday)
Power snatch: 1 single @ 75-85%
Power clean + power jerk: 1 single @ 75-85%
Snatch pull: 3 sets of 5 reps
Front squat: 3 sets of 3 reps

Day 3 (Friday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 3

Day 1 (Monday)
Snatch: 3 sets of 3 reps @ 70-80%; 1 single @ 85-95%
Clean and jerk: 3 sets of 3 reps @ 70-80%; 1 single @ 85-95%
Clean pull: 3 sets of 5 reps
Stop squat: 3 sets of 5 reps

Day 2 (Wednesday)
Power snatch: 3 sets of 3 reps @ 60-70% (of full snatch); 1 single @ 75-85%
Power clean + power jerk: 3 sets of 3 reps @ 60-70% (of full clean and jerk); 1 single @ 75-85%
Snatch pull: 3 sets of 5 reps
Front squat: 3 sets of 3 reps

Day 3 (Friday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 2

Day 1 (Monday)
Snatch: 3 sets of 3 reps @ 70-80%; 1 single @ 85-95%
Clean and jerk: 3 sets of 3 reps @ 70-80%; 1 single @ 85-95%
Clean pull: 3 sets of 5 reps
Stop squat: 3 sets of 5 reps

Day 2 (Wednesday)
Power snatch: 3 sets of 3 reps @ 60-70% (of full snatch); 1 single @ 75-85%
Power clean + power jerk: 3 sets of 3 reps @ 60-70% (of full clean and jerk); 1 single @ 75-85%
Snatch pull: 3 sets of 5 reps
Front squat: 3 sets of 3 reps

Day 3 (Friday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Try to beat all numbers from last week!

Week 1

Day 1 (Monday)
Snatch: 3 sets of 3 reps @ 70-80%; 1 single @ 85-95%
Clean and jerk: 3 sets of 3 reps @ 70-80%; 1 single @ 85-95%
Stop squat: 3 sets of 5 reps

Day 2 (Wednesday)
Power snatch: 3 sets of 3 reps @ 60-70% (of full snatch); 1 single @ 75-85%
Power clean + power jerk: 3 sets of 3 reps @ 60-70% (of full clean and jerk); 1 single @ 75-85%
Front squat: 3 sets of 3 reps

Day 3 (Friday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM