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.
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MONDAY |
TUESDAY |
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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 |
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WEDNESDAY |
THURSDAY |
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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) |
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FRIDAY |
SATURDAY |
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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) |
