SHANE'S TRAINING – Week of October 14, 2024
The training bus keeps on rolling along. Things feel good for the most part. Some days my shoulder hurts more than others. I know this is linked to lat tightness from snatching. Hanging helps, but rarely does it help the same day. My jerks have been improving overall but when I’m having an off day, oh boy, is it an off day.
I am playing around with some new complexes from Carl Miller’s great book The Sport of Olympic-Style Weightlifting. They are hard and require pretty light weights as a result. Since the weights I am using (for now) are under 60% of my maxes, this work doesn’t technically count toward my monthly volume calculations. I’m not sure what carryover I will get, but it does feel like there will be cardio and hypertrophy gains that come from it. Especially if I can get the load high enough.
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MONDAY |
TUESDAY |
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Snatch: 135x3, 155x3, 175 2x2, 187 2x2, 197 4x1 Clean & Jerk: 175x2, 202x2, 232 2x2, 245 2x1, 255x1 Squat: 170x5, 205x5, 240x5, 275x5, 310x5, 345x5, Pause Squat 275 4x5 Stiff Leg Deficit Deadlift: 4x5 325 |
Snatch Play: bar, 95, 110 x2 Power Snatch: 125x5, 145x3, 155x2, 165 2x2 3 Power Clean + 2 Hang Power Clean + 2Power Jerk: 144x1, 167x1, 192x1, 205x1 |
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WEDNESDAY |
THURSDAY |
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Push Press: 95x5, 115x5, 135x5, 155x5, 175x5, 195x5, 155 4x5 (45 degree back ext. 8-10 w/95 between sets) Bamboo Bar Press: 5x5 105 (Front Squat 3-5 w/240 between sets) |
Snatch: 135 2x3, 155 2x3, 175 2x2, 187 2x2, 197 3x1, Clean + Jerk: 175x3, 202x3, 232 2x2, 245 2x2, 255 3x1 |
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FRIDAY |
SATURDAY |
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Snatch Complex 2: 125x3, 145 2x2, 155 2x2, 162x2 Speed Squats: 12x2 215 Deadlift: 195x5, 237x5, 280x5, 320x5, 362x5, 402x5, Deficit Deadlift 320 4x5 (Dips between sets) Buffalo Bar Squat: 4x5 308 (some kind of shoulder movement x10-15 between sets) |
Clean Complex 2: 145 4x1, 167 4x1, 192 3x1, 205 2x1 Overhead Press: 80x5, 97x5, 115x5, 132x5, 147x5, 165x5, 132 4x5 (leg press 3x6, good mornings 3x5-8, 3x6 leg curls between sets) Push Press: 5x3 175 (45 degree back ext. or Good Mornings 10-15 between sets) |
