SHANE'S TRAINING – Week of August 26, 2024

August 30, 2024 2 min read

SHANE'S TRAINING – Week of August 26, 2024

This week is the lowest volume week for the classic lifts, but cycles back to the 8’s week for the strength lifts. I’m keeping to the spirit of the plan, but making some changes based on how each day feels. I stick to the planned weights but am willing to adjust on the assistance work, as you can see by the heavier, lower rep dips that were done. 

After this week, the percentages I am doing classic lifts with will bump up ever so slightly, but the waviness of the loads will continue. The overall volume will drop from this last block, but the average intensity will increase. This 12-week macrocycle is intended to drop volume each 4-week mesocycle, which I will keep doing. But after these 12 weeks, I will probably change that to keep the volume a little more static throughout, focusing instead on slowly increasing the 80% loads.


MONDAY

TUESDAY

Snatch: 130x2, 150x2, 170x1, 182x1, 195 2x1

Clean & Jerk: 167x1+1, 195x1+1, 225x1+1, 237x1+1, 252x1+1, 265x1 clean only

Squat: 175x5, 210x4, 245x3, 280x2, 315x1, 350x1, 307x8, pause squat 237 3x8

(dips: bwx15, 50x5, 88 5x3 between sets)

Snatch Grip Deadlift: 5x15 217 (70x3,4,3x5 KB presses)

Pulldowns: 2x12 130

Single Arm Cable Row: 2x10 80

Yates Row: 2x8 275

Pullovers: 2x10 60

Klokov Raises: 2x8 45

Farmers Carry: 110x1, 160x2

WEDNESDAY

THURSDAY

Hang Snatch: 130x2, 150x2, 170x2

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

Push Press: 70x8, 90x8, 112x8, 135x8, 155x8, 175x8, 135 3x8 (45 degree back ext. 10-15 w/75 between sets) 

Behind the Neck Press: 5x15 87 (Goblet Squat 10-15 w/120 between sets)




FRIDAY

SATURDAY

Snatch: 130x2, 150x2, 170x2, 182x2, 195x1, 210x1

Clean + Jerk:167x1+1, 195x1+1, 225x1+1, 237x1+1, 252x1+1, 265x1+1

Deadlift: 155x8, 195x8, 237x8, 280x8, 320x8, 362x8, Deficit Deadlift 280 3x8 (Dips BW+50x10 between sets)

SSB Squat: 5x15 185 (KB Press 53x10-15 between sets)

Power Snatch: ​​130x2, 150x2

Power Clean + Power Jerk: 167x2, 195x2, 215x2

Overhead Press: 65x8, 80x8, 97x8, 115x8, 132x8, 150x8, 115 3x8 (Belt Squat or Goblet Squat 10-15 w/10 between sets)

Push Press: 5x15 105 (45 degree back ext. or Good Mornings 10-15 between sets) 





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