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      SHANE'S TRAINING - Week of Dec 11, 2023

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      December 17, 2023 2 min read

      SHANE'S TRAINING - Week of Dec 11, 2023

      If you read the training log from last week, you may remember that I am taking the month of December to calm my training down a little. Increase my recovery, experiment with different movements/tools, and have a little more fun. This week is going to follow suit. I am still progressing the PROM squats, which are now 3 inches lower than last week, and coupling those with goblet belt squats as well as daily squatting to velocity maxes. Of course, I’m still including the classic lifts, but at a much lower volume than I was. 

      DAY 1

      DAY 2

      KB Swings - 5x10-15

      Complex* - 1-5 sets escalating weights starting with a stick

      Snatch - 3x3 w/a single weight

      Clean & Jerk - 5x1 w/a single weight

      Front Squats - 5x2 @.5 m/s 

      PROM Squats - 2x5

      Goblet Belt Squat - 2x5

      Overhead Press - 3x3

      Chin Ups - 2x5

      KB Swings - 5x10-15

      Complex* - 1-5 sets escalating weights starting with a stick

      Snatch - 5x2 with a single weight but a bit heavier than day 1

      Clean & Jerk - 3x1 with a single weight but a bit heavier than day 1

      PROM Squats - 3x5

      Overhead Press - 3x3

      Chin Ups - 3x3

       

      DAY 3

      DAY 4

      KB Swings - 5x10-15

      Complex* - 1-5 sets escalating weights starting with a stick

      Snatch - 2x5 with a single weight

      Clean & Jerk - 6x1 with a single weight but lighter than day 1

      Pause Front Squats - up to x3 @.3 m/s

      PROM Squats - 4x5

      Goblet Belt Squat - 2x5

      Overhead Press - 2x5

      Chin Ups - 5x2

      KB Swings - 5x10-15

      Complex* - 1-5 sets escalating weights starting with a stick

      Snatch - 2x5 with a single weight, a little heavier than day 2

      Clean & Jerk - 3x1 with a single weight but a little heavier than day 2

      PROM Squats - 5x5

      Overhead Press - 1x10

      Chin Ups - 2x5

       

       

      DAY 5

      DAY 6

      KB Swings - 5x10-15

      Complex* - 1-5 sets escalating weights starting with a stick

      Snatch - x5,3,2 adding weight each set

      Clean & Jerk - 3x1 adding weight each set

      Front Squats - 3x3 @.8 m/s

      PROM Squats - 6x5

      Goblet Belt Squat - 2x5

      Overhead Press - x3,3,2,2 adding weight each set

      Chin Ups - x5,3,2 adding weight each set

      TBD

       

       

       

       

       

       

       

       

       

       

       

       

       

      *Complex: Snatch high pulls x5, snatch x5, snatch balance x5, overhead squats x5

      This looks like a lot of work, but it really isn’t since the weights are well within my capabilities. I don’t have to rest very long in order to accomplish them, so I get even the longest days done in under an hour, especially if I superset stuff.

      When I have time, which isn’t as often as I’d like, I will do some kind of carry - farmers, suitcase, Zercher, etc. I also throw in some kettlebell Turkish Get Ups at home if I have time.


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