SHANE'S TRAINING - Week of April 1, 2024

DAY 1

DAY 2

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

DAY 3

DAY 4

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

DAY 5

DAY 6

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