SHANE'S TRAINING - Week of May 20, 2024
Here is week 6 of 9, the start of the taper/”competition” block. The next 3 weeks will see lower volumes with higher intensities. It started this week with some 90%+ work for the classic lifts and squats. I am starting to feel more consistent with the 90% reps, though I do feel that I will need more jerk-specific work in future training plans. Jerks are my main weakness in Olympic lifting and they still feel harder than they should.
There isn’t a lot to report. I just need to do the work and have confidence in the training plan.
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DAY 1 |
DAY 2 |
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Hang Power Snatch: 120x3,130x3,140 2x3 Power Clean & Power Jerk: 170x3+2, 182x3+2, 195 (2+2)2 Snatch Ext.: 160 4x4 Squat: 245x5, 265x5, 285x5, 305x3, 325x3, 340 3x2 Press: 135x2, 155x2, 177 2x2 45 Degree Back Ext.: 100 4x9 |
Snatch: 120x2, 140x2, 160x2, 170x2, 180x1 Clean & Jerk: 170 2+2, 195 2+2, 225 2+2, 237 2+1, 252x1 Clean Ext.: 252 4x2 Front Squat: 240 2x5, 257 2x5, 275x4, 292x3, 300x3
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DAY 3 |
DAY 4 |
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Dips: 5,3,2 Chin Ups: 5,3,2 DB Bench: 3x10 escalating each set Cable Rows: 3x10 escalating each set A little arm work |
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DAY 5 |
DAY 6 |
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Power Snatch: 120x3, 130x3, 140 3x3 Power Clean: 170x3, 182x3, 195 3x3 Power Jerk: 170x2, 195 2x3 Front Squat: 225x5, 240x5, 257x5, 275 2x5 Press: 3x2 |
Snatch Technique work Clean Technique work Squat: 205x4, 225x4, 245x4, 265x4, 285x3, 305x3, 327x3, 347x2, 370x1, 390x1, 410x1
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