SHANE'S TRAINING - Week of Mar 11, 2024
This week is much the same as the previous weeks have been. Just trying to nudge things up a little. The time change for daylight savings has really thrown me off. I’m still waking and getting my lifts in. They just don’t feel like they click until an hour later, which is when I am usually finishing for the day. I know I will adjust; I just hate feeling tired all the time.
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DAY 1 |
DAY 2 |
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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
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DAY 3 |
DAY 4 |
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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
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DAY 5 |
DAY 6 |
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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
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