SHANE'S TRAINING - Week of Oct 2, 2023

October 19, 2023 3 min read

SHANE'S TRAINING - Week of Oct 2, 2023

Another week, another training summary. If you read last week's summary, you may remember that I felt my general strength was starting to suffer and I needed to incorporate more strength work into the week. That is exactly what I started doing this week. I took it slow to ease back into the heavier work without totally destroying my main lifts.

DAY 1  DAY 2

Snatch - 110x2, 125x2, 142 2x2, 152 2x2, 162x2, 172 5x2 missed first rep of 4th set, reset and completed the set

Front Squat - 295 5x3

Muscle Snatch - 127 5x5

Snatch Grip Deadlift - 335x8, 385x5, 435x2

Overhead Press - 142x8, 162x5, 182 2x2

Jerk From Rack - 140x2, 165x2, 180x2, 195x2, 215x1, 235 5x2

Clean (w/straps) - 135x2, 185x2, 215x2, 237 5x2

Push Press - 165x8, 188x5, 210x2, 165x8

High Pin Clean Pulls - 225x5, 315x5, 405 3x5



Front Squat - 235 3x3

Power Snatch - 95x3, 115x1, 140 5x1, 155 5x1, 170 5x1

Power Clean & Power Jerk - 190 5x1, 210 5x1, 232 5x1

Back Squat against regular bands - 317x5, 345x3 

High Bar Box Squat to parallel Box - 405x1, 440 3x1, 2x3

Overhead Press - 142x8, 162x5, 182x2

Dips - BW x8, 32 3x8

Hang Snatch - 112x2, 132x2, 142x2, 155 5x2

Behind the neck Snatch Sots press - 85 5x5

High Pulls to Neck - 135 5x5

Snatch Grip Deadlift - 385 3x3



Clean from blocks - 135x2, 165x2, 195 5x2, 220 5x2, 240 5x2

Front Squat - 6x2 325

Behind The Neck Jerks - 135x2, 185x2, 225x2, 245x2, 265 5x2

Hang Power Clean - 215 5x5

Overhead Press - 95x2, 115x2, 135x2, 155x2, 182 3x2, 162x5, 142x8


Walking Lunges - 3x33 per leg

Lying Leg Curls - 3x8

Back Squat against regular bands - 365 2x2, 355 2x3, 335 2x5

Slight Incline DB Bench/ - 25x20, 42x12, 65x10, 85x9,6,5

Good Mornings w/Buffalo Bar - 220 3x5

Chin Ups/Dips - 90x3,2,2/32x8, 62x5, 92x2


I repeated a lot of the weights from the previous week since I missed a few times. While I didn’t miss as much this week, things still didn’t move quite as smoothly as I’d like. This may mean I need to pull back training a little but I actually think I am going to try doing the opposite. I may need a higher volume with the main lifts to progress my skill. I don’t have much time to add many additional sets so next week I will likely drop the weight a bit in favor of more reps per set, from 2 to 3, and, when time permits, 1 or 2 additional sets. In a way this acts as a deload since the total intensity will be lower.

The addition of the strength work felt really nice. I’ve never been a particularly strong presser, but it always feels good to do it, even if the total weight is low. Deadlifts were the first movement that really bit me when I first started training and I have loved (and hated) them ever since. The snatch grip deadlifts left a soreness in my back that I haven’t felt since I started training the Olympic lifts earlier this year and I missed it. I love that feeling.

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