SHANE'S TRAINING - Week of Mar 18, 2024
I felt myself getting tired toward the end of the week last week. I thought it was just general fatigue, especially on Saturday when my lifts were mediocre. However, by the time I woke on Monday, I could tell that I was getting sick. Lots of fatigue, sore throat, headache, etc. That’s why I modified my day 1 workout. Strangely, day 2 was a very good workout, despite going into it expecting to have to drop volume and/or intensity.
Hopefully, by day 3, I will be back to normal and not need to make any changes to the training plan.
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DAY 1 |
DAY 2 |
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Behind the Neck Press - 95x12, 105x10, 115x8, 125x6, 135x6,5,4 Incline Lateral Raises - 2x12 Lateral Raises - 2x12 Reverse Fly - 2x12 Slight Incline DB Bench - 3x8 Overhead Rope Triceps Ext./Cable Hammer Curls - 2x12, 2x10 Incline Ext./Incline Curls - 2x12 Back Squat - up to max, then 80% 3x2 Back Squat (PM) - up to max, then 85% 3x2 |
Snatch EMOM- 145 5x1, 155 5x1, 165 5x1, 175x1, 180x1, 185 3x1 Power Clean + Power Jerk EMOM - 175 5x1, 187 3x1, 200 2x1, 212x1, 225 8x1 Front Squat - 135x1, 225x1, 275x1, 300x1, 320x1, 330x1, 335x1, 280 2x2, 295 2x2
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DAY 3 |
DAY 4 |
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Lying Leg Curls - 3-4 warm-up sets, then 2-3 working sets x6-8 ME Squats - up to max, then drop to 80% and ramp in small jumps to a max double Snatch Grip Stiff Leg Deficit Deadlifts - 155x10, 187x10, 220x10, 165 2x10 Leg Press - 2x12 45 Degree Back Ext. - 2x8-10 Adductor/Abductor - 2x15-20 |
Power Snatch + Snatch EMOM- 72% 5x1,77% 5x1, 82% 5x1, 87 5x1 Hang Clean + Power Jerk EMOM - Same as Snatch Carries Pause Front Squat against chains - up to max for the day, then 80%3+x2-3
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DAY 5 |
DAY 6 |
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ME Press - up to max, then -10% for 2-3x2-3, then -10% for 2x max reps Buffalo Bar Bench - 4-6RM, then -20% 2-3x8-10 Kettlebell Press - 3x6-8 Dips - 2x8-12 Triceps/Biceps - 4x10-12 5 Second Pause Squat - up to max, then 80% 3+x2 |
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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