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.
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MONDAY |
TUESDAY |
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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 |
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WEDNESDAY |
THURSDAY |
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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 |
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FRIDAY |
SATURDAY |
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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) |
