SHANE'S TRAINING - Week of May 6, 2024

May 09, 2024 2 min read

SHANE'S TRAINING - Week of May 6, 2024

Here we go with another week of training. My squats are starting to feel really good. Good speed and good technique, which is always what happens with this kind of training. It is boring and I often feel a little beat down, yet the weight starts to fly. It’s always a good sign that you’ve gotten stronger when you can start to move a weight with greater force. Even though I started with a very conservative max for this training cycle, it feels like it will still benefit me on the top end. 

Something that I’ve noticed as I’ve gotten older is that my peaks don’t last quite as long, yet I can still progress those peaks with lighter training loads as long as I move the bar with intent. Everyone has good and bad days, but lately, the days where the bar feels like a million pounds are more frequent than they used to be (notso frequent, but more frequent), and knowing that, even then, I can still come in and crush the weight is psychologically useful for me. This is something that I wish I had understood and implemented earlier in my lifting career. Fortunately, I know it now and can use that knowledge to help my clients thrive.

DAY 1

DAY 2

Snatch Complex: bar until warm, working up to around 50% until things feel good

Hang Snatch:120x3,140 2x3,160 3x3

Power Clean: 170x4, 182 2x4, 195 2x3

Snatch Extension: 160 4x4

Squat: 245x5, 265 2x5, 285x5, 305x3, 325x3, 340x3

Good Mornings - 175 4x9

Clean Technique work - 15 minutes w/bar

Stair jumps (x1 step/2 steps/3 steps)x3 60 yard farmer carry w/140 after each jump

Dips/Chin ups - 90/70 3x3

Ruck - 90 pounds x15 minutes

Incline DB Curl/Pushdowns - 25x10/140x10

Cable Curls/Incline Triceps Ext. - 140x10/90x10

DAY 3

DAY 4

Snatch Complex: bar until warm, working up to around 50% until things feel good

Power Snatch: 120x2, 130 2x2, 140 2x2

Clean: 170x4, 195 2x4, 225 2x3

Power Jerk: 170x3, 182 2x3, 195 2x3

Front Squat:240 2x5, 257 2x5, 275x4, 292 2x3 

Good Mornings - 187 5x7

Off maybe…complexes maybe. Play it by feel

 

 

 

 

 

 

 

 

DAY 5

DAY 6 

Snatch Complex: bar until warm, working up to around 50% until things feel good

Power Snatch + Overhead Squat: 120 3x3, 130 (3x3)2, 140 (3x3)2

Clean: 170x2, 195x2, 225x2, 237x2

Snatch High Pulls: 160 4x4

Front Squat: 225x5, 240x5, 257x5, 275 2x5

Good Mornings: 200 7x5

Snatch Balance - 120x3, 140x3, 160x3, 180 5x3

Back Squat: 245x4, 265x4, 285x4, 305x4, 325x3, 345x3, 370x3, 377x1, 390x1

Good Mornings: 212 10x3

 

 

 

 

 


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