November 02, 2023 2 min read
SHANE'S TRAINING - Week of Oct 30, 2023
Not a lot of changes to report for this week. The plan is to stick to the plan. I’m still trying to work on pushing my volume for hypertrophy sake, which is going well overall. The biggest issue is finding the time to do the sets necessary. My available training time is limited at the moment and the Olympic lifts take a lot of it. In the coming weeks I will play around with the way my days are structured, to hopefully find a better setup.
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DAY 1 |
DAY 2 |
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Snatch - 100x3, 120x3, 140x3, 157 6x3, up to 1RM @9 Parallel Box Squat - up to 1RM @9, then drop 7.5% for 2x max reps, then -100 pounds for 10 Belt Squat - 4x10-12 Overhead Press - 185 5x2 |
3 Cleans + 1 Jerk - 95, 135, 155, 185, 220x6 sets, up to 1RM @9 Push Press - 152 4x10 Snatch Grip Deficit Deadlift - 305 3x10
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DAY 3 |
DAY 4 |
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DB Snatch - 45x5, 70x3, 90 8x3 per side DB Incline Bench - 10,8,6 Chin Ups - 52.5 3x6
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Hang Snatch - 95x3, 105x3, 115x3, 125x3, 145 6x3, up to 1RM @9 Snatch Grip High Pulls to neck - 140 5x5 Muscle Snatch - 120 4x10 Overhead Press - 150 3x5 Snatch Grip Behind the Neck Press - 115 2x5 |
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DAY 5 |
DAY 6 |
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Lying Leg Curls - 3 - 4x8 Safety Bar Squats - 285 4x10 Buffalo Bar Good Mornings - 3x5 225 Leg Press - 3x15-20 1 Clean + 3 Jerks - 95, 135, 155, 185, 215x6 sets, up to 1RM @9 |
TBD Upper Body Work
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