SHANE'S TRAINING – Week of October 07, 2024

October 11, 2024 2 min read

SHANE'S TRAINING – Week of October 07, 2024

This week rolls back into the 8’s week for the strength lifts. It also marks a change up to the secondary movement. Instead of 15, 12, and 10, I will be doing heavier weights, mostly in the 6-8 rep range. I’m doing this partly out of boredom and partly out of wanting to get a little better strength carryover now that I’ve built back some of the muscle I had lost over the summer. 

On the Olympic lifting front, you will see some days with different snatch and clean & jerk complexes. They look like this:
  • Clean Complex 1 - Power Clean + Hang Clean + Power Jerk + Jerk
  • Clean Complex 2 - Power Clean + Front Squat + Clean + Front Squat + Power Jerk +Front Squat + Jerk
  • Snatch Complex 1 - Power Snatch + Hang Snatch
  • Snatch Complex 2 - Power Snatch + Snatch Balance + Hang Snatch + Overhead Squat 

The goal is to get a little more hypertrophy stimulus from the lighter weights, as well as get used to hitting jerks when my legs are tired. The snatch complexes should help strengthen my shoulder girdle under fatigue, which should make heavier weights more likely.

MONDAY

TUESDAY

Snatch:135x3, 155x3, 175 2x2, 187 2x2

Squat:152x8, 187x8, 222x8, 257x8, 292x8, 327x8, 257 3x8 (Dips 90 6x3; Reverse Fly 3x12 17.5 DB’s between sets)

Stiff Leg Deficit Deadlift: 3x8 285

Power Cleans: 167 5x1, 180 5x1, 192 5x1, 205 5x1, 217 2x1 

Snatch Complex 1: 125 2x2, 145 2x2, 155x2, 165x1

Clean & Jerk: 175 2x2, 202 2x2, 232x2, 245x2, 255 3x1

Wide Grip Pulldowns: 180x9,8

Single Arm Cable Row: 2x10 95

Yates Row: 302x9,10

Neutral Grip Pulldowns: 2x13 140

Ma Rows: 155 2x8

WEDNESDAY

THURSDAY

Clean Complex 1: 145 4x1, 167 3x1, 192 2x1, 205 2x1, 217 1x1

Push Press: 145x8, 165x8, 185x8, 145 3x8 (45 degree back ext. 8-10 w/95 between sets) 

Behind the Neck Press: 5x15 95 (Front Squat 3-5 w/240 between sets)

Snatch: 135x2, 155 2x2, 175x2, 187x2, 197 4x1

Clean + Jerk: 175 3+1, 202 3+1, 232 3+1, 245 2+1, 255x1+1, 265 3x1 clean only







FRIDAY

SATURDAY

Snatch Complex 2: 125x2, 145x2, 155x2, 165x1

Speed Squats: 12x2 205

Deadlift: 175x8, 215x8, 257x8, 300x8, 340x8, 382x8, Deficit Deadlift 300 3x8 (Dips between sets)

Buffalo Bar Squat: 3x8 270 (some kind of shoulder movement x10-15 between sets)

Clean Complex 2: 145 2x1, 167 2x1, 192 2x1, 205 2x1

Overhead Press: 72x8, 87x8, 105x8, 122x8, 140x8, 157x8, 122 3x8 (leg press 3x10, good mornings 3x5-8, 3x10 leg curls between sets)

Push Press: 5x5 165 (45 degree back ext. or Good Mornings 10-15 between sets) 


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