SHANE'S TRAINING - Week of Feb 19, 2024

February 22, 2024 2 min read

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. 


DAY 1

DAY 2

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

 

 

 

DAY 3

DAY 4

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

 

DAY 5

DAY 6

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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