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.
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DAY 1 |
DAY 2 |
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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
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DAY 3 |
DAY 4 |
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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
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DAY 5 |
DAY 6 |
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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.
