SHANE'S TRAINING – Week of December 09, 2024
Not a lot to report this week. Just keeping on with the program of Olympic lifts + Easy Strength. Things feel pretty good and I’m still able to get the Olympic training done in under 40 minutes, despite the weight being heavier. Since the Easy Strength stuff is so fast to do, I generally just grab sets here and there when I can during the day.
I’m playing around with the “heavy” day for the snatch and clean + jerk, rather than sets across, ramping up to something heavy for the day. Then, if there is any volume left as called for in the original layout, i.e. 8x2 and 8x1, respectively, then dropping back to the week's weight to finish it off. I’m not sure how exactly to lay a heavy day out, which is why I am experimenting with different options. I know that it is going off program, but I figure four days per week is already off program, so I am still getting 3 days per week as it is intended to be, and having something to make changes too keeps it interesting and keeps me running the program for longer. My training ADD needs consistent change to keep from doing something stupid.
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MONDAY |
TUESDAY |
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Snatch: 170x2, 175x2, 180x2, 185x2, 190x2, 195x2, 170 2x2 Clean & Jerk: 210 8x1 Power Clean & Push Press: 182 5x1+3 Front Squat: 260 5x3 Squat against bands/Fat Bar Chins: 285x5, 295x5/50 2x5 BNP against bands/Deadlift against bands: 112 2x5/320 2x5 Dips/chest supported rows: 70 2x5 /150 2x5 |
Sled drags +ankle weights & ruck pack: x6 Squat against bands/Fat Bar Chins: 285x5, 295x5/50 2x5 BNP against bands/Deadlift against bands: 112 2x5,/320 2x5 Dips/chest supported rows: 70 2x5 /150 2x5 |
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WEDNESDAY |
THURSDAY |
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Clean & Jerk: 195 2x1, 210 2x1, 225 2x1, 237x1, 252x1 Power Clean & Push Press: 182 5x1+3 Front Squat: 260 5x3 Snatch: 170 8x2 Squat against bands/Fat Bar Chins: 327 3x3/65 3x3 BNP against bands/Deadlift against bands: 127 3x3/365 3x3 Dips/chest supported rows: 80 3x3 /180 3x3 |
Squat against bands/Fat Bar Chins: 285x5, 295x5/50 2x5 BNP against bands/Deadlift against bands: 112 2x5,/320 2x5 Dips/chest supported rows: 70 2x5 /150 2x5 |
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FRIDAY |
SATURDAY |
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Power Clean & Push Press: 182 5x1+3 Front Squat: 260 5x3 Snatch: 170 8x2 Clean & Jerk: 210 8x1 Squat against bands/Fat Bar Chins: 285x5, 295x5/50 2x5 BNP against bands/Deadlift against bands: 112 2x5,/320 2x5 Dips/chest supported rows: 70 2x5 /150 2x5 |
Front Squat: 285 5x3 Snatch: 170 8x2 Clean & Jerk: 210 8x1 Power Clean & Push Press: 182 5x1+3 Squat against bands/Fat Bar Chins: 285x5, 327x3, 370x2/50x5, 65x3, 80x2 BNP against bands/Deadlift against bands: 112x5, 127x3, 145x2/320x5, 365x3, 410x2 Dips/chest supported rows: 70x5, 80x3, 90x2 /150x5, 180x3, 200x2 |
