November 19, 2023 2 min read
SHANE'S TRAINING - Week of Nov 13, 2023
Things have settled down a little for me and I should have time to get to the gym and follow some kind of training plan. Things will be a little up in the air, so I won’t be trying to get 6 days this week, however I am sure I can get 3 - 4.
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DAY 1 |
DAY 2 |
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Parallel Box Squat - up to 1RM @9, then drop 7.5% for 2x max reps
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Power Snatches - 5-8x3 Muscle Snatch - 4x10, then up to a heavy single Hang Cleans - ramp to 2 @8 for 3 sets, then work up to a single @9 Front Squat - 6x5 Overhead Press - 10x2 |
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DAY 3 |
DAY 4 |
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Leg Curls - 3x8 |
Snatch - 6x3
DB Bench Press - 4x6-8 DB Row - 4x12-15 Dips/Inverted Rows - 100 of each |
If I find that my days are more open then I thought, I will likely throw in some sled work and/or KB stuff. I’m a big fan of the Armor Building Complex from Dan John when I need a quick workout. The complex uses two kettlebells and is:
2 cleans+1 press+3 front rack squats
I know Dan wouldn’t agree with this, since he hates burpees, but I add 4 burpees at the start of each round. Why 4? That’s the amount Royal Burpee, the eponymous inventor of the movement, said he thought was the right amount.
For the workout, I will set a clock to whatever amount of time I have available and try to do as many rounds as I can of 4 burpees +the Armor Building Complex. My best is 14 rounds with 32 kg kettlebells in 5 minutes. That was hard.
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