SHANE'S TRAINING – Week of September 09, 2024

September 13, 2024 2 min read

SHANE'S TRAINING – Week of September 09, 2024

Just another week. Not much to discuss. Now that I am out of the preparatory phase for the classic lifts, I am bumping up into 90% lifts a bit more. Not a ton of volume at that percent, but around 11 lifts per mesocycle for snatch and 22 for clean & jerk. There is more volume for c&j since there are technically 2 lifts. As I roll into the next meso, the lowest volume block, there will be even more work in the 90-100% range to “peak” a bit. As the overall volume drops I will likely need to change the classic lift frequency to 3 days per week to make it feasible to actually get a training effect each day. Maybe only 2 days for each lift.

The hypertrophy that I wanted to gain back from this cycle is starting to manifest, as well as my strength/speed. Even though I am still pretty far off from my all-time bests for a lot of movements, it feels good to feel good.

MONDAY

TUESDAY

Snatch:132x2, 152x2, 172x2, 185x1, 195x1

Squat: 167x3, 202x3, 237x3, 272x3, 307x3, 342x3, pause squat 272 5x3 (dips: 90 6x3; KB Press 40x15, 50 2x10 between sets; shoulder hurting today)

Stiff Leg Deficit Deadlift: 3x10 260

Hang Snatch: 132x2, 152x2, 172x2

Clean & Jerk: 172 2+1, 200 2+1, 230 1+1, 242 1+1, 255 1+1

Pulldowns: 2x12 150

Single Arm Cable Row: 2x8 90

Yates Row: 2x6 295

WEDNESDAY

THURSDAY

Clean from pins & Jerk: 172x2+2, 200x1+2, 230x1+2, 242x1+1

Push Press: 90x5, 110x5, 130x5, 155x3, 175x3, 195x3, 155 5x3 (45 degree back ext. 8-10 w/95 between sets) 

Behind the Neck Press: 5x10 107 (Goblet Belt Squat 10-15 w/180 between sets)

Power Snatch: 132x1, 152 2x2

Power Clean & Jerk: 167x3, 192x2, 205x2





FRIDAY

SATURDAY

Snatch: 132x3, 152x2, 172x2, 185x2, 195 2x1

Deadlift: 195x3, 237x3, 280x3, 320x3, 362x3, 405x3, 320 5x3 (Dips 60x8-10 between sets)

Buffalo Bar Squat: 5x10 220 (KB Press 53x10-15 between sets)

Clean + Power Jerk: 172x2+1, 200 2+1, 230 2+1, 242 1+1, 255 2x1+1

Overhead Press: 80x3, 97x3, 115x3, 132x3, 150x3, 165x3, 132 5x3 (Belt Squat 10-15 between sets)

Push Press: 5x10 125 (45 degree back ext. or Good Mornings 10-15 between sets) 





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