SHANE'S TRAINING - Week of April 1, 2024
After being sick last week, I am trying to build back into training. I only did 2 light days last week on Friday and Saturday. And I mean light. A couple sets of overhead presses for 5 with 95 pounds, light. It still felt hard. Whatever I came down with really took it out of me. I’ve gained back about 2 of the 6 pounds that I lost, and eating more has definitely helped with my energy, but I still feel very fatigued. I did days 1 and 2, but the rest of the week is unknown. I am going into it with the expectation of returning back to normal training, but I will just have to determine each day if that’s reasonable or not. Especially regarding the weights used.
I hate being sick and how much it sometimes feels like it sets me back. At least in my maturity I know that it is temporary and I am less prone to doing something stupid.
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DAY 1 |
DAY 2 |
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Press - 165 6x3 Incline Bench - 3x10 Kettlebell Press - 3x8 Seated lateral raises/Pushdowns/Hammer Curls - 4x12 Incline Ext./Cable Curls/Pull Aparts - 3x10 Back Squat - up to max, then 80% 3x2 |
Snatch EMOM- 145 5x1, 155 5x1, 165 5x1, 170x1, 175x1, 180x1, 185 3x1, 160 4x2 Power Clean + Power Jerk EMOM - 177 5x1, 190 3x1, 202 2x1, 215x1, 227 4x1 Front Squat - 185x1, 235x1, 285x1, 305x1, 325x1, 275 3x2
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DAY 3 |
DAY 4 |
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Lying Leg Curls - 3-4 warm-up sets, then 2-3 working sets x6-8 ME Squats - up to max, then drop to 60% and ramp in small jumps to a max double Snatch Grip Stiff Leg Deficit Deadlifts - 2-3x10 Leg Press - 2x12 45 Degree Back Ext. - 2x8-10 Adductor/Abductor - 2x15-20 |
Power Snatch + Snatch EMOM- 72% 5x1,77% 5x1, 82% 5x1, 87 5x1 Hang Clean + Power Jerk EMOM - Same as Snatch Carries Pause Front Squat - up to max for the day, then 80%3+x2-3
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DAY 5 |
DAY 6 |
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ME Press - up to max, then -10% for 2-3x2-3, then -10% for 2x max reps Buffalo Bar Bench - 4-6RM, then -20% 2-3x8-10 Kettlebell Press - 3x6-8 Dips - 2x8-12 Triceps/Biceps - 4x10-12 5 Second Pause Squat - up to max, then 80% 3+x2 |
Snatch EMOM - 72% 5x1,77% 5x1,82% 5x1, 87%x1, +5 x1, +5 x1, +5 x1,+5 x1, +5 x1 if no misses Clean EMOM - Same as Snatch Back Stuff Front Squat - up to max for the day, then 80%3+x2-3
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