SHANE'S TRAINING - Week of Jan 8, 2024
Last week was a lesson in humility. My glute tear was feeling a lot better than the week before and I thought that I would be able to get back into training the Olympic lifts. Alas, I don’t think I was ready. I can handle loads up to 140 on snatch, and 215 or so on cleans, with no discomfort, but anything heavier really bothers the tear and my technique changes too much. Forget traditional jerks, even with body weight that movement hurts.
All of this is to say that I tried and powered through the planned work for the week, but I have decided not to continue until the injury is fully healed. I will try to use lighter complexes, perhaps as warm ups, or just do some stick technique practice. In the meantime, I will do what I can that doesn’t hurt and follow a conjugate style of training. It’s fun and I think I need a little more fun to distract me from not doing the lifts that I want.
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DAY 1 |
DAY 2 |
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Speed Squats using velocity tracker - work up to 1 @.75 m/s, then drop to 90% of that for 12x2, or lower the weight if speed drops below .8 m/s, then work up to 1 @.5 m/s Seated Cable Leg Curls - 3x8 - 10 Belt Squat - 3x8 - 10 Glute Ham Raises - 3x10 - 12 Reverse Hyper - 3x25 Adductor/Abductor - 2x10 Single Leg Leg Press - 3x10 |
Wide Grip Press - work up to 1RM, then -10% for 2x max reps Buffalo Bar Bench - work up to 4-6RM, then -20% for 3x8-10 Arnold Press - 3x8 - 10 Seated Cable Rows - 5x12 - 15 Dips - 3x8 - 10 Kaz Press - 3x8 - 10 Incline DB Curls - 3x8 - 10
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DAY 3 |
DAY 4 |
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Seated Cable Leg Curls - 4x6 - 8 Safety Bar Box Squat - work up to 1RM @.3m/s, then -10% for 2x max reps Goblet Belt Squat - 2x6 - 8 Glute Ham Raises - 2x6 - 8 Prowler Pushes or Leg press
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Speed Press using velocity tracker - work up to 1 @.75 m/s, then drop to 90% of that for 12x3, or lower the weight if speed drops below .8 m/s Steep Incline Press - work up to 4-6RM, then -20% for 3x8-10 Close Grip Floor Press - 3x8-10 Chest Supported Rows - 5x12 - 15 Arms - just stupid pump circuits |
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DAY 5 - OFF/TBD |
DAY 6 - OFF/TBD |
