SHANE'S TRAINING - Week of June 3, 2024
Week 8 of this 9-week training block. After this, the last week is a very easy taper/deload that is supposed to lead into a competition. I am not competing, but I may do a mock meet to see where things are sitting. Despite my sickness last week, I was able to complete all of the days as planned, except for the final heavy clean+jerk on day 4. I missed the clean, which I am really annoyed about. Overall, my cleans haven’t felt nearly as good this block as usual, feeling much heavier than they should at specific percentages. My jerks have felt even worse and inconsistent.
Going into the next block, I need to hit slightly higher percentages of clean+jerk along with more jerks overall. I also want to start incorporating more consistent push pressing, as that always helps my jerks a lot, and heavier pulls/deadlifts. I think a lack of high-end strength is making my cleans feel heavier than they should, which was never a problem in the past when I was doing heavier deadlift variations.
On the plus side, snatching has felt great. I can’t say if it was the program by itself or the combination of the program with all of the snatch complexes that I have been doing as a warm-up. Either way, I likely won’t change much for snatches besides using loads that reflect the new PR I am anticipating.
Perhaps I should consider doing some kind of clean+jerk complex and see how that makes those lifts feel.
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DAY 1 |
DAY 2 |
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5:00 AM Power Snatch: 120 2x3,130x3,140x3, 145x3, Power Clean & Power Jerk: 157 1+3, 170 (1+3)2, 182 1+3, 195 1+3, 207 (1+3)2 Front Squat: 207x2, 240x2, 275x2, 292x2, 310x2, 327x1, 310x2
Snatch: 120x1, 140x1, 160x1, 170x1, 180x1, 190x1, 170x1, 180x1 Clean & Jerk: 170x1, 195x1, 225x1, 237x1, 252x1, 265x1, 237x1, 252x1 Clean Ext.: 252 4x2 Squat: 245x5, 265x5, 285x5, 305x3, 325x3, 345x3, 357 2x3 |
Push Press: 170x3, 182x3, 195 3x2 Dips: 75 3x3 Chin Ups: 40 3x3 Reverse Hyper w/Ankle Weights: 20’s 2x50 Stretch Push Ups: 2x15 Inverted Rows: 2x15 Rope Pushdowns: 70x10, 105x10, 140x10 Cable Curl: 70x10, 105x10, 140x10
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DAY 3 |
DAY 4 |
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Power Snatch: 120x2, 130x2, 140x2, 150x1, 140x2 Power Clean & Power Jerk: 170 2+2, 182 2+2, 195 2+2, 210 1+1, 195 2+2 Squat: 245x5, 265x5, 285x3, 305x3, 325 2x3 |
Snatch: 120x1, 140x1, 160x1, 170x1, 180x1, 190x1, 170x1, 180x1 Clean & Jerk: 170x1, 195x1, 225x1, 237x1, 252x1, 237x1, 252x1 Front Squat: 225x5, 240x5, 257x5, 275 2x5, 310x2, 327x1, 310x2, 327x1 |
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DAY 5 |
DAY 6 |
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A little sled work for recovery
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Snatch: 130x3, 140 2x3, 150x3, 160x3, 170x2, 180x2, 190x1, 200x1 Clean & Jerk: 140x3, 155 2x3, 170x1, 182x3, 195x2, 210x2, 225x2, 237x1, 252x1, 265x1, 280x1 Squat: 205x4, 225x4, 245x4, 265x4, 285x3, 305x3, 325x3, 345x2, 370x2, 390x1, 410x1 |
