SHANE'S TRAINING - Week of Mar 11, 2024

DAY 1

DAY 2

Lying Leg Curls - 3x8

Buffalo Bar Squat - up to 1RM @ 9, then drop to 80% of that for 3x3, then start working up to max 3 in 10 pound jumps

Stiff Leg Snatch Grip Deadlift from 5” Deficit - 127x10, 155 4x10

Leg Press - 3x10

Seated Leg Curls - 3x10

Snatch EMOM- 72% 5x1,77% 5x1,82% 5x1, 87% 5x1, 80 5x2 

Power Clean + Power Jerk EMOM - 72% 5x1,77% 5x1,82% 5x1, 87x1, 90x1, 92x1, 95 3x1 

Front Squat - up to max for the day, then 80% 3+x2-3 

DAY 3

DAY 4

Axle Press against bands - up to max @9, then 90% for 2x2-3, then 80% for 2x3-5

Buffalo Bar Bench - 235x4-6, then 187 2x8-10

DB Shoulder Press - 3x10 

V-Bar Pushdowns - 2x12 

Kettlebell Curls - 2x12

Back Squat - up to max for the day, then 80% 3+x2-3 

Power Snatch + Snatch EMOM- 72% 5x1,77% 5x1, 82% 5x1, 87 5x1

Hang Clean + Power Jerk EMOM - Same as Snatch

Carries

Pause Front Squat - up to max for the day, then 80%3+x2-3

DAY 5

DAY 6

Squats Against Bands - up to single @.85m/s, then -15% for max sets of 2 until 20% velocity loss, then up to max for the day

Stiff Leg Snatch Grip Deadlift from 5” Deficit - 127x10, 175x10, 207x10, 165 2x10

Single Leg Leg Press - 2x8 per leg

45 Degree Back Ext. - 2x10

Snatch EMOM - 72% 5x1,77% 5x1,82% 5x1, 87%x1, +5 x1, +5 x1, +5 x1,+5 x1, +5 x1 if no misses

Clean EMOM - Same as Snatch

Back Stuff  

Front Squat - up to max for the day, then 80%3+x2-3