SHANE'S TRAINING - Week of Feb 12, 2024
This week, I am going to try a slightly different setup with my training. I’m going to spread the 4 day per week conjugate style template that I have been following into 3 days per week, carrying the 4th day over to day 1 of the following week. On the days between I will do some snatching and clean+jerks. In other words:
Week 1
Day 1: Max effort lower
Day 2: Snatch + Clean & jerk
Day 3: Max Effort Upper
Day 4: Snatch + Clean & jerk
Day 5: Dynamic Lower
Day 6: Snatch +Clean & Jerk (if I feel recovered enough for it)
Week 2
Day 1: Dynamic effort upper
Day 2: Snatch + Clean & jerk
Day 3: Max Effort lower
Day 4: Snatch + Clean & jerk
Day 5: Max Effort upper
Day 6: Snatch +Clean & Jerk (if I feel recovered enough for it)
….and so on. This will give me the time to slowly transition back into weightlifting without losing the strength and hypertrophy work. I will have to keep a close eye on volume since the overall frequency is so high. However, the weight for the classic lifts are still low and not all that stressful (yet).
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DAY 1 |
DAY 2 |
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Lying Leg Curls - 3x10 Safety Bar Squats - up to max @9, then drop 10% for 2x2-3 45 Degree Back Ext - 3x10 Leg Press - 3x10 Nordics/Adductor/Abductor - 2x15 |
Snatch EMOM- 70% 5x1,75% 5x1,80% 5x1, 85% 5x1 Power Clean + Power Jerk EMOM - Same as Snatch Back Stuff |
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DAY 3 |
DAY 4 |
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Reverse Grip Overhead Press - work up to 1RM, then -10% for 3x3 Buffalo Bar Bench - work up to 4-6RM then drop 20% for 2-3x8-10 Lying Triceps Ext. - work up to 6RM, drop 15% for 3x8-10 Barbell Curls - 3x8-10 |
Power Snatch EMOM- 70% 5x1,75% 5x1,80% 5x1, 85% 5x1 Clean + Power Jerk EMOM - Same as Snatch Carries |
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DAY 5 |
DAY 6 |
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Speed Squats using velocity tracker - work up to max at .8, then drop 10% for 8-12 x2 at .8 or faster Gorilla Deadlift - see how it feels and work up to 5 reps Front Squat - 275 6x2 Front Foot Elevated Split Squat - 3x12-15 |
Snatch EMOM- 70% 5x1,75% 5x1,80% 5x1, 85%x1, +5x1, +5x1, +5x1,+5x1 if no misses Clean + Power Jerk EMOM - Same as Snatch Back and arm Stuff |
