SHANE'S TRAINING - Week of June 10, 2024
This is week 9 of what was intended to be a 9-week cycle. I have deviated from the program quite a bit; it was supposed to be very much a taper/deload week that finishes with a test day or competition. For my schedule, however, that doesn’t line up ideally. In 3 weeks I will be doing some international travel and can’t assume that I will have access to a gym that allows weightlifting. Instead, I am doing a hybrid of the Takano program mixed with the last 4 weeks of a similar style 12-week program from Ivan Rojas (which is actually what I have been following for squats anyway). I feel good and don’t need a deload. Indeed, I usually feel better simply training mostly as normal going into a max-out day.
After I finish these 3-4 extra weeks, I will have about 5 or 6 days off, or at least do easy bodybuilding-type workouts, which will line up perfectly. Then I can come back and start a new program refreshed and ready to crush some PR’s.
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DAY 1 |
DAY 2 |
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Snatch: 120x3,140x3,150x3, 160x3, 167 2x3 Clean & Jerk: 170x3, 195x3, 210x3, 225x3, 232 2x2 Front Squat: 207x2, 240x2, 275x2, 292x2, 310x1, 292x2 Snatch High Pull: 190 4x2 Push Press: 135x5, 145x5, 157x5, 167x3, 180x3, 187 2x3 Squat: 245x5, 265x5, 285x5, 305x3, 327x3, 340 2x3 |
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DAY 3 |
DAY 4 |
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Power Snatch +Hang Snatch: 120 1+3, 130 1+3, 140 1+3, 150 (1+3)3 Power Clean & Power Jerk +Jerk Behind the Neck: 170 1+3, 182 1+3, 195 1+3, 210 (1+3)2 Squat: 245x5, 265x5, 285x4, 305x3, 325 2x3 Push Press: 135x5, 145x5, 157x4, 167x3, 180 2x3 |
Snatch: 130x3, 140 2x3, 150 2x3 Clean & Jerk: 182x3, 195 2x3, 210 2x3 Clean High Pull: 225x2, 237x2, 252x1, 225x2
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DAY 5 |
DAY 6 |
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A little sled work for recovery
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Snatch: 130x3, 140x3, 150x2, 160x2, 170x2, 180x2, 190x1, 200x1, MAX OUT Clean & Jerk: 182x3, 195x3, 210x2, 225x2, 237x2, 252x2, 265x1, 280x1, MAX OUT |
