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 (not so 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.
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DAY 1 |
DAY 2 |
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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 |
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DAY 3 |
DAY 4 |
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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
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DAY 5 |
DAY 6 |
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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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