SHANE'S TRAINING – Week of November 11, 2024

November 16, 2024 2 min read

SHANE'S TRAINING – Week of November 11, 2024

Another training week. Since the weekly volume is a little bit lower this week, I am switching to 3 days per week for the Olympic lifts. I’m still sticking to lower intensity for the main volume work to see how that goes. I’m still getting some heavy lifts in the 80-90% range to keep that practice up, but the majority of my effort is in the lower range. I will slowly work the average intensity up over the course of the cycle. The strength work is plugging along and feeling very easy, which is to be expected. A couple of “heavier” days this week, then next week a slight bump up in the weights for the 2x5 days. 

MONDAY

TUESDAY

Snatch: 135x2, 155x2, 175x2, 187x1, 197x1, 155 4x3

Clean & Jerk: 167x1, 195x1, 225x1, 237x1, 252x1, 195 2+1x5

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: 135x2, 155x2, 175x2, 187x1, 197x1, 155 x3,3,2

Clean & Jerk:  167x1, 195x1, 225x1, 237x1, 252x1, 195 1+2x4

Squat against bands/Fat Bar Chins: 265x3, 287x3, 307x3/ 45x3, 55x3, 65x3 

BNP against bands/Deadlift against bands: 105x3, 112x3, 120x3 / 295x3, 320x3, 340x3

Dips/chest supported rows: 65x3, 70x3, 75x3/145x3, 157x3, 170x3

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: 135x2, 155x2, 175x2, 187x1, 197x1, 155 5x3

Clean & Jerk: 167x1, 195x1, 225x1, 237x1, 252x1, 195 6x2+1

Squat against bands/Fat Bar Chins: 265x1, 287x1, 307x1, 327x1, 347x1, 370x1 / 40x1, 50x1, 60x1, 70x1, 80x1, 90x1 

BNP against bands/Deadlift against bands: 105x1, 112x1, 120x1, 127x1, 135x1, 145x1 / 295x1, 320x1, 340x1, 365x1, 385x1, 410x1

Dips/chest supported rows: 65x1, 70x1, 75x1, 80x1, 85x1, 90x1 / 145x1, 157x1, 167x1, 180x1, 190x1, 200x1

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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