SHANE'S TRAINING - Week of Dec 4, 2023

December 08, 2023 2 min read

SHANE'S TRAINING - Week of Dec 4, 2023

The holiday season is officially in full swing. This is great news for my bulking efforts since there will be so much delicious, high-calorie food available. It also means that there are a lot of social engagements to attend and family time to prioritize. Even though I train early in the morning, I find myself wanting to spend less time and energy on training at this time of year. Normally I have no problem being somewhat exhausted all day because of my training, but during this month I mentally need a break from that and I also want to be more present for family time. In the winter, or specifically December, I find myself preferring, to quote Dan John, as I am wont to do, to “go heavy, go hard, go home.” This is also a perfect time for experimenting with some different training ideas.



Snatch - 70% (140) 12x1, then work up to a single @9

Clean & Jerk - 70% (195) 12x1

Quarter Squats from pins - 530x6, max

Belt Squat - 270 2x6, 245x12

Press - 170 6x3 

Sled Drags - 90 forward + backward x10

Farmers Carry - 160 per hand x3

Suitcase Carry - 160 x3

Prowler Sprints - x8

Press - 175 3x3





Power Snatch - work up to 1 @10

Power Clean - work up to 1 @10 

Behind the Neck Power Jerk - work up to 3 @10

Snatch High Pulls - 3-5x5 80% of snatch

Quarter Squats from pins - 530x6, max reps

Press - 170 3x3

Probably off.

Maybe play around with some kettlebell stuff










Snatch from small blocks - work up to 1 @10, then drop to 90% of PR for as many reps needed to total 7 reps in 90%+  range, including those done in the work up

Cleans form small blocks- same as Snatch

Clean High Pulls - 3-5x5 85%

Quarter Squats from Pins - 530x6, max reps

Press - 170 3x3

DB Incline Bench - 2x6-8 @8

3 Position bottom-up bench - work up to 5RM at each level

Buffalo Bar Bench - 3x6 @8

Rack Pulls from Knee - maybe work up to 2 @9

Bent Over Barbell Rows - 4x8

Wide Grip Pulldowns - 2x12

Press - 170 3x3


As always, this is never written in stone, especially this time of year. If I go in and don’t feel like doing any of the planned movements, then I won’t. If I feel totally on fire and absolutely crushing it, I am going to ride that train. Overall, the plan is to have some fun and still do what is needed to further my goals. 

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