SHANE'S TRAINING – Week of November 18, 2024

November 22, 2024 2 min read

SHANE'S TRAINING – Week of November 18, 2024

This week started a little rough. I got sick over the weekend and was really feeling terrible on Monday. I almost didn’t lift at all. Instead, I opted to try a workout layout that Dan John has advocated for that comes from Hercules Barbell, where he has trained at one time or another. I will run with it for the week and, though it is essentially the same workout 3 days per week, the movement order shifts each workout. For example, day 2 ends with snatches after all the other work. Oh, and it’s supposed to be completed in 40 minutes or less. Tough stuff. I will keep it in mind for future incorporation into programming. 

Otherwise, just plugging along following the plans. The Easy Strength work bumped up slightly. That’s about it.

MONDAY

TUESDAY

Snatch: 95x2, 125x2, 155 8x2

Clean & Jerk: 195 8x1

Power Clean & Push Press: 5x1+3

Front Squat: 245 5x3

Fat Bar Chins:45 2x5

Dips/chest supported rows: 65 2x5 /145 2x5

Squat against bands/Fat Bar Chins: 265 2x5/45 2x5

BNP against bands/Deadlift against bands: 102 2x5,/295 2x5

Dips/chest supported rows: 65 2x5 /145 2x5

WEDNESDAY

THURSDAY

Clean & Jerk: 195 8x1

Power Clean & Push Press: 5x1+3

Front Squat: 245 5x3

Snatch: 95x2, 125x2, 155 8x2

Squat against bands/Fat Bar Chins: 307 3x3/60 3x3

BNP against bands/Deadlift against bands: 120 3x3 / 340 3x3

Dips/chest supported rows: 75 3x3 /170 3x3

Squat against bands/Fat Bar Chins: 265 2x5/45 2x5

BNP against bands/Deadlift against bands: 102 2x5,/295 2x5

Dips/chest supported rows: 65 2x5 /145 2x5

FRIDAY

SATURDAY

Power Clean & Push Press: 5x1+3

Front Squat: 245 5x3

Snatch: 95x2, 125x2, 155 8x2

Clean & Jerk: 195 8x1

Squat against bands/Fat Bar Chins: 265 2x5/45 2x5

BNP against bands/Deadlift against bands: 102 2x5,/295 2x5

Dips/chest supported rows: 65 2x5 /145 2x5

Squat against bands/Fat Bar Chins: 265x5, 307x3, 347x2/45x5, 60x3, 75x2

BNP against bands/Deadlift against bands: 102x5, 120x3, 135x2 / 295x5, 340x3, 

Dips/chest supported rows: 65x5, 75x3, 85x2 /145x5, 170x3, 190x2





Leave a comment

Comments will be approved before showing up.