Week 2

Day 1
Clean and jerk: 3 sets of 3+3 reps @ 70-80%; work up to a heavy single (85-95%)
Clean pull: 3 sets of 5 reps
Back squat: 3 sets of 5 reps

Day 2
Snatch: 3 sets of 3 reps @ 70-80%; work up to a heavy single (85-95%)
Snatch pull: 3 sets of 5 reps
Front squat: 3 sets of 3 reps

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

You'll notice that this is the same template as last week. Rejoice, because this means that you get to try to beat all of your numbers from last week! Remember, on the squats we want to make a small, systematic increase week to week (2-3 kg). Making a huge jump this week will make it difficult to continue to make progress in the coming weeks. On the snatch and clean and jerk, try to work a little heavier than you did last week, but again no heavier than you can do with excellent technique. Think of this as technique work and preparing for heavier training in the weeks to come!