SHANE'S TRAINING – Week of December 2, 2024

December 05, 2024 2 min read

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.

MONDAY

TUESDAY

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

WEDNESDAY

THURSDAY

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

FRIDAY

SATURDAY

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





Leave a comment

Comments will be approved before showing up.