SHANE'S TRAINING - Week of Feb 19, 2024
As I mentioned in last week’s training post, I am running the 4-day conjugate template over 3 days and carrying the 4th over to the next week. In between the days, I do some Olympic lifts, as you can see below.
This week has been a little weird because I've been on an auto-immune diet protocol to see if it can benefit some issues I have been having. It makes it hard to get enough calories in, and most days I’m about 65% of my normal daily intake. So far it hasn’t caused a downturn in my training, but if I keep at it much past the week, I may need to drop some volume or days. If I do, it will follow the same sequence of conjugate day alternated with Oly day. The difference will be taking a day off between them, which will really extend the cycle out.
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DAY 1 |
DAY 2 |
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RE Press - 10x3 155 60 degree incline - 185x5, 167 3x8 DB Bench - 80 2x12 Seated Lateral Raise/Overhead Rope Ext/Hammer Curls - 2x12 Reverse Fly/Decline Rolling DB Ext/Cable Curl - 2x12 |
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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3 second Pause Squat - up to 390x1, then 350 2x2 Stiff Leg Deadlift - 315 3x6 Hack Squat - 2x8 Lying Leg Curls - 2x6 175 |
Power Snatch EMOM- 70% 5x1,75% 5x1,80% 5x1, 85% 5x1 Hang Clean + Power Jerk EMOM - Same as Snatch Carries
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DAY 5 |
DAY 6 |
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ME Press - up to single @9, then drop 10% for 2-3x2-3 Buffalo Bar Bench - 4-6RM, then drop 20% for 2-3x8-10 DB Shoulder Press - 2x10 - 12 Overhead Triceps Ext. 2x6 - 8 Barbell Curls - 2x8 - 10 |
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 Stuff
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