SHANE'S TRAINING - Week of April 29, 2024
This is week 3 of the Bob Takano program (with a different squat layout). It is pretty easy so far and the volume feels awfully low for what I typically need, even if it is “correct” for my classification. It is my hope that the additional Javorek complex days will make up the shortfall. At the very least, my conditioning is already starting to improve.
I based these numbers off of my more recent heavy days, rather than my best lifts, which actually do qualify me as a class 1. I didn’t want to base it too heavy and record a bunch of misses through the training cycle. So far I haven’t had a single miss, in fact most days it’s easy. I should be happy, I suppose, since I was also coming into this having not done proper jerks since my injury. Those have made progress and are feeling good again, so I am trying to focus on that.
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DAY 1 |
DAY 2 |
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Snatch Complex: bar until warm, working up to around 50% until things feel good Front Squat: 207x3, 240 2x3, 275 2x3 Power Snatch: 120x3,130 2x3,140 2x3 Clean & Jerk: 170 1+3, 195 (1+2)2, 225 (1+2)2 Snatch Extension: 170 4x3 Squat: 245 3x5, 265 2x5, 285x4, 305x3, 325 2x3 Overhead Press: 135, 150, 175 5x3 |
Javorek Complex - bar x6, 95x6, 115 6x4
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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 Snatch: 120x2, 140x2, 150x2, 160x2 Power Clean: 170x3, 182x3, 195 2x3 Clean Extension: 225 5x3 Back Squat: 245 2x5, 265 2x5, 285x4, 305x3, 325x3, 345x3 |
Javorek Complex 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 Hang Power Snatch: 120x3, 130 2x3, 140 2x3 Clean & Jerk: 170x3+1, 195 (3+1)2, 225 (3+1)2 Front Squat: 225 2x5, 240x5, 257x5, 275 2x5 |
Javorek Complex Back Squat: 205x5, 225x4, 245x4, 265x4, 285 2x3, 305x3, 325 2x3, 345x2, 370x2
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