SHANE'S TRAINING - Week of April 22, 2024

April 25, 2024 2 min read

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. 

DAY 1

DAY 2

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

 

 

 

 

DAY 3

DAY 4

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

 

 

 

 

 

DAY 5

DAY 6 

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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