SHANE'S TRAINING – Week of November 25, 2024
Thanksgiving week. Training might be a little hit or miss, depending on where I end up and what kind of access to a gym I have. I’m caught in a bit of a predicament since I can bring my Agile Rack and weights, but I don’t have room for a barbell in my small car. If I end up somewhere that I will be spending the night, or a few nights, it will be hard to get all the training days in. I will definitely get the main 3-4, though.
I’m keeping to the Dave Turner program that I laid out last week. The only difference is that I am having one “heavy” day for each movement where I am using 80% for the first movement of that day. It may not be the most ideal training setup, however it is very time efficient and that is something that I think will be good for this time of year.
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MONDAY |
TUESDAY |
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Snatch: 175 8x2 Clean & Jerk: 200 8x1 Power Clean & Push Press: 172 5x1+3 Front Squat: 250 5x3 Squat against bands/Fat Bar Chins: 265x5, 295x5/45 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, 295x5/45 2x5 BNP against bands/Deadlift against bands: 102 2x5,/295 2x5 Dips/chest supported rows: 65 2x5 /145 2x5 |
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WEDNESDAY |
THURSDAY |
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Clean & Jerk: 225 8x1 Power Clean & Push Press: 172 5x1+3 Front Squat: 250 5x3 Snatch: 160 8x2 Squat against bands/Fat Bar Chins: 285x3, 307x3, 327x3/50x3, 60x3, 70x3 BNP against bands/Deadlift against bands: 112x3, 120x3, 127x3 / 320x3, 340x3, 365x3 Dips/chest supported rows: 65x3, 75x3, 85x3 /155x3, 170x3, 180x3 |
Probably off, but if I can get to a gym Squat against bands/Fat Bar Chins: 265x5, 295x5/45 2x5 BNP against bands/Deadlift against bands: 102 2x5,/295 2x5 Dips/chest supported rows: 65 2x5 /145 2x5 |
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FRIDAY |
SATURDAY |
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Power Clean & Push Press: 192 5x1+3 Front Squat: 250 5x3 Snatch: 160 8x2 Clean & Jerk: 200 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 |
Front Squat: 275 5x3 Snatch: 160 8x2 Clean & Jerk: 200 8x1 Power Clean & Push Press: 172 5x1+3 Squat against bands/Fat Bar Chins: 265x5, 295x5/45 2x5 BNP against bands/Deadlift against bands: 102 2x5,/295 2x5 Dips/chest supported rows: 65 2x5 /145 2x5 |
