SHANE'S TRAINING – Week of August 19, 2024

August 23, 2024 2 min read

SHANE'S TRAINING – Week of August 19, 2024

This week is the highest volume week of the classic lift training cycle. Next week will be lower volume but the intensity will be higher to take advantage of a little more recovery and make up for the easier training that the low volume entails. 

I still only have an hour to train before clients. However, now that school has started I have a little more time, about 30 minutes, to train again in the afternoon. This has allowed me to put snatches and cleans on the same day, dropping down to 4 days per week, as was the original plan for this training cycle. In theory, that should lend itself to better recovery but only time will tell. I don’t hate 6 days per week training and one could argue that doing less on each day, but more days, is a type of recovery in itself. Of course, if things get busier, I will be forced to do only one classic lift per day. 

It’s nice to have options.

MONDAY

TUESDAY

Snatch: 130x2, 140x2, 150x2, 160 2x2, 170 2x2, 182 2x2

Clean & Jerk: 167 2x2, 182 2x2, 195 3x1, 210 3x1, 225 3x1, 237 3x1

Squat: 157x3, 192x3, 227x3, 262x3, 297x3, 332x3, pause squat 262 5x3

 (bw+20 12 dips between sets)

Snatch Grip Deadlift: 5x10 250 (50x10 KB presses)



WEDNESDAY

THURSDAY

Pause snatch: 130 2x2, 150x2, 160 2x2, 170 2x2

Clean from pins + Jerk: 167 2x1+2, 195 2x1+2, 225 2x1+2, 237 1x1+2, 252 2x1+1

Push Press: 90x3, 110x3, 130x3, 150x, 170x3, 190x3, 150 5x3 (45 degree back ext. 15 w/65 between sets) 

Behind the Neck Press: 5x10 102 (Goblet Squat 10-15 w/120 between sets)




FRIDAY

SATURDAY

Snatch: 130x4, 150x3, 160 2x3, 170 2x3, 182 2x2

Power Clean + Power Jerk:167x3, 182x3, 195x3, 215 2x2

Deadlift: 185x3, 227x3, 270x3, 310x3, 352x3, 395x3, Deficit Deadlift 310 5x3 (Dips BW+50 8-10 between sets)

SSB Squat: 5x10 210 (KB Press 53x10-15 between sets)

Power Snatch: ​​130x2, 140x2, 150 3x2

Clean + Jerk: 167x4, 182 2x3, 195 2x3, 210x3, 225 3x2, 237 3x2

Overhead Press: 75x3, 92x3, 110x3, 127x3, 145x3, 160x3, 127 5x3 (Belt Squat 10-15 w/150 between sets)

Push Press: 5x10 120 (45 degree back ext. 15 w/65 between sets) 


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