SHANE'S TRAINING - Week of April 22, 2024
As I mentioned last week, I am putting more focus on Olympic lifting. This program is a Class 2 training program from Bob Takano. If you don’t know his work, and you’re interested in weightlifting, you should definitely look it up. I don’t agree with everything he does, however, he is a very successful coach with many years of experience and deep knowledge of the Russian system. The volume of this program feels far too low for me. I know that it takes an unusual (unreasonable?) amount of volume for me to progress on everything in the gym. I will run this program for the nine weeks of the program, and then make changes based on how I respond.
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DAY 1 |
DAY 2 |
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Snatch: 120 5x2,140 2x2,160 4x2 Power Clean Clean & Jerk: 170 2+2, 182 2+2, 195 (2+2)2 Clean Deadlift w/2 pauses: 225x4, 245 3x3 Squat: 245 2x5, 265 2x5, 285 2x4, 305x3, 325 2x3 Overhead Press: 160 4x4 Good Mornings: 135x4, 160x4, 185 2x4 |
Sled Pulls forward & backward: 45x3, 90x2, 135x1 Javorek Complex #2 - 95, 145, 115 x6 sets Dips: 80 3x3 Chin ups: 65 3x3
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DAY 3 |
DAY 4 |
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Snatch Complex: bar until warm, working up to around 50% until things feel good Power Snatch: 120x2, 130x2, 140 3x2 Clean: 170x3, 195 2x3, 225 2x3 Snatch High Pull: 160 4x4 Back Squat: 285 2x4, 305 2x4, 325x4, 345 2x3 |
Javorek Complex #2 Dips: 80 3x3, 30 3x10 Chin ups: 65 3x3, BW 3x10
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DAY 5 |
DAY 6 |
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Snatch Complex: bar until warm, working up to around 50% until things feel good Snatch: 120x3, 140 3x2, 160 3x2 Hang Power Clean: 170x4, 182 2x3, 195 2x3 Rack Jerk: 170x3, 195 2x3, 225 2x3 Clean Extension: 225 4x4 Bench Press: 3x3 |
Javorek Complex #1 - 100 x6 sets…hopefully Arms
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