SHANE'S TRAINING – Week of November 04, 2024

November 08, 2024 2 min read

SHANE'S TRAINING – Week of November 04, 2024

I’m coming off the deload week feeling pretty good. The average intensity I’m lifting is a little lower than it was, but I’m still pushing into the 80-85% range most days. I’m adopting an easy strength-ish style plan for the strength lifts as I want to get myself used to a little higher frequency for some future training I intend to do. The bands are to help increase acceleration and explosiveness, something that is essential in Olympic Weightlifting and also something that we tend to lose as we age. Jumps can be helpful here and I will be doing a lot more of them. However, it won’t be in as structured a manner. Rather, I will do them when I have time and inclination (usually when I take my daughter to the playground because there is a wall of various heights I can use like a box jump).

MONDAY

TUESDAY

Snatch: 137x3, 157 2x3, 180x2, 190x1, snatch pull 155 4x4

Clean & Jerk: 180x3, 205 3x3, 235x2, 247x1

Squat against bands/Fat Bar Chins: 245x5, 285x5/40 2x5

BNP against bands/Deadlift against bands: 2x5 95/275

Dips/chest supported rows: 2x5 60/135

Squat against bands/Fat Bar Chins: 245x5, 285x5/40 2x5

BNP against bands/Deadlift against bands: 2x5 95/275

Dips/chest supported rows: 2x5 60/135

WEDNESDAY

THURSDAY

Snatch: 137x2, 157x2, 180 2x2

Clean & Jerk: 180x3, 205 2x3, 235x2, 247x1, clean pull 205 4x4

Squat against bands/Fat Bar Chins: 285x3, 307x3, 285x3/ 50 3x3 

BNP against bands/Deadlift against bands: 3x3 112/320

Dips/chest supported rows: 3x3 70/160

Squat against bands/Fat Bar Chins: 245x5, 285x5/40 2x5

BNP against bands/Deadlift against bands: 2x5 95/275

Dips/chest supported rows: 2x5 60/135

FRIDAY

SATURDAY

Snatch: 137x2, 157x2, 180x2, snatch pull 155 4x4

Clean & Jerk: 180x3, 205x3, 235x3

Squat against bands/Fat Bar Chins: 245x5, 285x5/40 2x5

BNP against bands/Deadlift against bands: 2x5 95/275

Dips/chest supported rows: 2x5 60/135

Snatch: 137x3, 157 2x3, 180 2x2, 190x1, snatch pull 165 4x4

Clean & Jerk: 180x3, 205 4x3, 235 2x2, 247x1, clean pull 210 4x4

Squat against bands/Fat Bar Chins: 245x5, 285x3, 330x2 / 40x5, 50x3, 60x2 

BNP against bands/Deadlift against bands:95x5, 112x3, 127x2/275x5, 320x3, 365x2

Dips/chest supported rows: 60x5, 70x3, 80x2/135x5, 160x3, 210x2


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