SHANE'S TRAINING – Week of December 2, 2024
I missed some of the Easy Strength work that I had planned last week, so I am going to repeat that portion of training this week. Otherwise, everything for the Olympic lifts is bumping up 5 pounds and following the same format. It’s still hard, especially adding in the 80% weights day, but I am starting to adapt to the low rest/fast training. I’m routinely finishing in 32-35 minutes, and drenched in sweat. I look like I just got out of a pool. It’s gross. But a good challenge.
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MONDAY |
TUESDAY |
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Snatch: 180 8x2 Clean & Jerk: 205 8x1 Power Clean & Push Press: 177 5x1+3 Front Squat: 255 5x3 Squat against bands/Fat Bar Chins: 265x5, 295x5/45 2x5 BNP against bands/Deadlift against bands: 102 2x5,/295 2x5 Dips/chest supported rows: 65 2x5 /145 2x5 |
Squat against bands/Fat Bar Chins: 285x3, 307x3, 327x3/50x3, 60x3, 70x3 BNP against bands/Deadlift against bands: 112x3, 120x3, 127x3 / 320x3, 340x3, 365x3 Dips/chest supported rows: 65x3, 75x3, 85x3 /155x3, 170x3, 180x3 |
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WEDNESDAY |
THURSDAY |
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Clean & Jerk: 230 8x1 Power Clean & Push Press: 177 5x1+3 Front Squat: 255 5x3 Snatch: 165 8x2 Squat against bands/Fat Bar Chins: 265x5, 295x5/45 2x5 BNP against bands/Deadlift against bands: 102 2x5,/295 2x5 Dips/chest supported rows: 65 2x5 /145 2x5 |
Squat against bands/Fat Bar Chins: 265x5, 295x5/45 2x5 BNP against bands/Deadlift against bands: 102 2x5,/295 2x5 Dips/chest supported rows: 65 2x5 /145 2x5 |
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FRIDAY |
SATURDAY |
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Power Clean & Push Press: 197 5x1+3 Front Squat: 255 5x3 Snatch: 165 8x2 Clean & Jerk: 205 8x1 Squat against bands/Fat Bar Chins: 6x1 BNP against bands/Deadlift against bands: 6x1 Dips/chest supported rows: 6x1 |
Front Squat: 280 5x3 Snatch: 165 8x2 Clean & Jerk: 205 8x1 Power Clean & Push Press: 177 5x1+3 Squat against bands/Fat Bar Chins: 265x5, 295x5/45 2x5 BNP against bands/Deadlift against bands: 102 2x5,/295 2x5 Dips/chest supported rows: 65 2x5 /145 2x5 |
