SHANE'S TRAINING - Week of Jan 1, 2024
I am starting to try the Olympic lifts again. The injury is still an issue and I have to be careful with it. Jerks, for example, are a no-go. Any jerk I perform has to be done as a power jerk. I did day 1 and things felt okay, as long as I am careful and go slowly. In a way, this is good since it will force me to have better technique than I might have done in the past. Cleans feel okay, but I have to drop them and reset each rep, hence the single reps there.
Normally, I plan for 3 days per week with an optional 4th day for stuff like additional arm work. It is written as 4 days this week since I split the workload from day 1 into 2 days to test my injury. So far so good.
On the off day I will likely do some small work, just 20 or 30 minutes of high-rep band stuff, sleds and carries. Nothing too strenuous. I’m also keeping a little bit of hypertrophy work in there so I don’t lose too much during this cycle. It’s only 8 weeks, but I still want to make some gains there.
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DAY 1 |
DAY 2 |
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Snatch - 105x1,2,3, 130x2,3, 150x3 Overhead Press - 105x5, 130x5, 150x3 Snatch High Pull to chin - 120 5x5 Front Squat - 190x5, 225x5, 260x3 DB Bench - 40x10, 60x10, 80x10 Cable Rows - 100x15, 150x15, 200x12 |
C&J - 155 5x1, 182 5x1, 210 3x1 Glute Ham Raise - 2x10 Reverse Hyper - 2x15 Seated Cable Leg Curls - 60x40, 120x10 Overhead Rope Ext. - 60x10, 90x10, 120x10 DB Curls - 20x10, 30x10, 40x10
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DAY 3 |
DAY 4 |
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Snatch - 55x4, 65x4, 75x3, 85x2,2, 75x3 C&J - 55 4x1, 65 4x1, 75 3x1, 85 4x1, 75 3x1 Overhead Press - 55x4, 65x4, 75x3, 85x2,2, 75x3 Front Squat - 55x4, 65x4, 75x3, 85x2,2, 75x3 Drop Snatch - 5x5 Dips - 100 total Inverted Rows - 100 total |
Snatch - 55x4, 65x4, 75x3, 85x2,3,2, 75x4 C&J - 55 4x1, 65 4x1, 75 3x1, 85 7x1, 75 4x1 Overhead Press - 55x4, 65x4, 75x3, 85x2,3,2, 75x4 Front Squat - 55x4, 65x4, 75x3, 85x2,3,2, 75x4 Goblet Belt Squat - 120x10, 190x10, 250x10
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| DAY 5 - OFF |
DAY 6 - OFF |
