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).
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MONDAY |
TUESDAY |
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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 |
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WEDNESDAY |
THURSDAY |
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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 |
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FRIDAY |
SATURDAY |
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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 |
