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        SHANE'S TRAINING - Week of April 29, 2024

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        May 02, 2024 2 min read

        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.

        DAY 1

        DAY 2

        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

         

         

         

         

         

         

         

         

         

         

        DAY 3

        DAY 4

        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

         

         

         

         

         

        DAY 5

        DAY 6 

        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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