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