SHANE'S TRAINING - Week of Oct 23, 2023

October 25, 2023 2 min read

SHANE'S TRAINING - Week of Oct 23, 2023

DAY 1  DAY 2

Snatch - 100x3, 120x3, 140x3, 155 6x3, up to 1RM @9

Parallel Box Squat - up to 1RM @9, then drop 7.5% for 2x max reps

Belt Squat - 4x10-12

Overhead Press - 75x8, 112x8, 150x8, 170x5

Chin Ups - 3x6 50


Row Erg x2000 meters

Airdyne x10 minutes

Ski Erg x2000 meters

Stair Machine x10 minutes

Any remaining time fill with kettlebell snatch ladder


3 Cleans + 1 Jerk  - 95, 135, 155, 185, 215x6 sets, up to 1RM @9

Push Press - 170 5x5

Snatch Grip Deficit Deadlift - 285 3 - 4x10



Sled Pulls - 10 trips w/escalating weight

Unilateral KB Carry - (suitcase, front rack, overhead) x3

Stair jumping - (1 stair, 2 stairs, 3 stairs) x5



Power Snatch - 95x3, 105x3, 115x3, 125x3, 135 6x3, up to 1RM @9 

Snatch Grip High Pulls - 120 4x10

Squat - 325x8, 295 2-3x8

Overhead - TBD

1 Clean + 3 Jerks - 95, 135, 155, 185, 215x6 sets, up to 1RM @9

Power Clean - 5x5 182

Front Squat - TBD

Snatch Grip Deadlift - TBD


I took last week as a pivot/deload/easy week and am coming back into this week feeling pretty, so I guess it was a success. I am trying to keep my volume high as I shift hard into a weight gain phase, and some of the numbers I plan to use reflect that. 

My Tuesday and Thursday morning client has had to start coming in earlier, which means I don’t have a lot of time to get training in. Instead of trying to rush through it and let the quality of lifts suffer, I am opting to just use that time for some conditioning. If I end up having time, I may throw some lifts in there, but it just depends on client load. 

Some of the spots are left as TBD because I am leaving those open to how I feel my recovery is. If I feel great, it will be heavier and higher volume. If not so great, then it will be less. If time permits, I may throw in some more bodybuilding type of movements, like dips and rows, but I can’t be certain how that will shake out.

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