SHANE'S TRAINING – Week of July 29, 2024
More training. The classic lifts are coming along and I can feel myself adapting to the higher rep work of the other lifts. I think one or two more weeks before I roll into an actual program for the non-Olympic lifts. I’m looking forward to my weight being a bit higher and carrying a little more of the mass that I likely lost during the months of lower calories.
|
MONDAY |
TUESDAY |
|
Back Ext./Roman Chair Situps: 3x15 33/BW Snatch: 130x2, 150x2, 172 3x2 Snatch Grip Deadlift on 6 mats: 2x10 265 Front Squat: 207 2x10 |
Clean & Jerk: 167 2x2+1, 195 2x2+1, 225 2x2+1 Push Press: 117x5, 140x4, 165x3, 187x2, 200x1, 167x10, 150 2x10 45 Degree Incline: 2x10 145 Behind The Neck Press: 2x10 105 Lying Triceps Ext: 2x15 65 |
|
WEDNESDAY |
THURSDAY |
|
Back Ext./Roman Chair Situps: 3x15 33/BW Power Snatch: 130x2, 140x2, 150 2x2 Power Clean & Power Jerk: 150x2, 175 2x2, 200 2x2 |
Back Ext./Roman Chair Situps: 3x15,12,8 45, 65, 85/BW Snatch: 130 2x2, 150 2x2, 172x2 Deadlift: 360x10, Snatch grip 325x10, Deficit 287x10 Squat: 255 3-5x10 Buffalo Bar Good Morning: 2x10 |
|
FRIDAY |
SATURDAY |
|
Back Ext./Roman Chair Situps: 3x15 45/BW Clean & Jerk: 167x1+2, 195 2x1+2, 225 2x1+2 Press: 140x10, 125 2x10 Buffalo Bar Incline: 2x10 130 Push Press: 140 3-5x10 Overhead Triceps Ext: 3x15 |
|
