SHANE'S TRAINING – Week of December 16, 2024

December 21, 2024 2 min read

SHANE'S TRAINING – Week of December 16, 2024

Just another training week. I’m still sticking to the Dave Turner program and seeing positive results. I can feel my conditioning has improved a lot and, though the sessions are still hard due to the increasing weight, I am getting through them consistently in 32-35 minutes. The heavier days for each lift are feeling great, even though I haven’t been doing much work with heavier loads. I will have one more week of training, Christmas week, before a potential interruption for some winter travel. Thanks to the Agile Rack, I can definitely have access to a squat rack but packing a barbell is another problem. I drive a very small car and a bar is too big to fit inside. Perhaps Verse will have to pioneer a travel barbell. Mostly so I can use it.

I know that these logs aren’t that interesting since the program is the same, just 5 pounds heavier each week. I wish I could say that it will get more fun but, for the time being, this has been working and I don’t want to mess with it.

MONDAY

TUESDAY

Snatch: 175 2x2, 180x2, 185x2, 190x2, 190x2, 200x2, 175x2

Clean & Jerk: 215 8x1

Power Clean & Push Press: 187 5x1+3

Front Squat: 265 5x3

Squat against bands/Fat Bar Chins: 285 2x5/50 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: x a bunch

Squat against bands/Fat Bar Chins: 295x3, 322x3, 347x3/50x3,60x3, 70x3

BNP against bands/Deadlift against bands: 115x3, 125x3, 135x3/320 2x5

Dips/chest supported rows: 70x3,80x3,90x3 /150x3, 170x3, 190x3

WEDNESDAY

THURSDAY

Clean & Jerk: 200 2x1, 215 2x1, 230 2x1, 242x1, 257x1

Power Clean & Push Press: 187 5x1+3

Front Squat: 265 5x3

Snatch: 175 8x2

Squat against bands/Fat Bar Chins: 285 2x5/50 2x5

BNP against bands/Deadlift against bands: 112 2x5/320 2x5

Dips/chest supported rows: 70 2x5 /150 2x5

Squat against bands/Fat Bar Chins: 285 2x5/50 2x5

BNP against bands/Deadlift against bands: 112 2x5/320 2x5

Dips/chest supported rows: 70 2x5 /150 2x5

FRIDAY

SATURDAY

Power Clean & Push Press: 187 5x1+3

Front Squat: 265 5x3

Snatch: 175 8x2

Clean & Jerk: 215 8x1

Squat against bands/Fat Bar Chins: 6x1 to something heavy but no misses

BNP against bands/Deadlift against bands: 6x1 to something heavy but no misses

Dips/chest supported rows: 6x1 to something heavy but no misses

Squat against bands/Fat Bar Chins: 285 2x5/50 2x5

BNP against bands/Deadlift against bands: 112 2x5/320 2x5

Dips/chest supported rows: 70 2x5 /150 2x5





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