SHANE'S TRAINING - Week of Oct 30, 2023

November 02, 2023 2 min read

SHANE'S TRAINING - Week of Oct 30, 2023

Not a lot of changes to report for this week. The plan is to stick to the plan. I’m still trying to work on pushing my volume for hypertrophy sake, which is going well overall. The biggest issue is finding the time to do the sets necessary. My available training time is limited at the moment and the Olympic lifts take a lot of it. In the coming weeks I will play around with the way my days are structured, to hopefully find a better setup.

DAY 1

DAY 2

Snatch - 100x3, 120x3, 140x3, 157 6x3, up to 1RM @9 


Parallel Box Squat - up to 1RM @9, then drop 7.5% for 2x max reps, then -100 pounds for 10


Belt Squat - 4x10-12


Overhead Press - 185 5x2

3 Cleans + 1 Jerk  - 95, 135, 155, 185, 220x6 sets, up to 1RM @9


Push Press - 152 4x10


Snatch Grip Deficit Deadlift - 305 3x10 




 

DAY 3

DAY 4

DB Snatch - 45x5, 70x3, 90 8x3 per side


DB Incline Bench - 10,8,6


Chin Ups - 52.5 3x6

 







Hang Snatch - 95x3, 105x3, 115x3, 125x3, 145 6x3, up to 1RM @9 


Snatch Grip High Pulls to neck - 140 5x5


Muscle Snatch - 120 4x10


Overhead Press - 150 3x5


Snatch Grip Behind the Neck Press - 115 2x5

DAY 5

DAY 6

Lying Leg Curls - 3 - 4x8


Safety Bar Squats - 285 4x10 


Buffalo Bar Good Mornings - 3x5 225


Leg Press - 3x15-20


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

TBD Upper Body Work













 

 


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