SHANE'S TRAINING – Week of September 2, 2024

September 06, 2024 2 min read

SHANE'S TRAINING – Week of September 2, 2024

Nothing much to report this week. Starting the new block for the classic lifts. The number of lifts has dropped about 20% compared to the last 4 weeks, but the average intensity is creeping up and the specific percentages are bumped just a bit.

This is the 5’s week for the strength lifts and things are starting to feel a lot better. More explosive and overall just easier. It’s never fun to have to start light, but it does pay off in the end.

MONDAY

TUESDAY

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

Squat: 150x5, 185x5, 220x5, 255x5, 290x5, 325x5, Pause Squat: 255 4x5 (dips: 70 5x5; Arnold press 60 5x5 between sets)

Stiff Leg Deficit Deadlift: 2x12 237

Hang Snatch: 132x3, 152x2, 172 2x2

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

Pulldowns: 2x12 130

Single Arm Cable Row: 2x10 80

Yates Row: 2x8 275

WEDNESDAY

THURSDAY

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

Push Press: 85x5, 105x5, 125x5, 145x5, 165x5, 185x5, 145 4x5 (45 degree back ext. 10-15 w/75 between sets) 

Behind the Neck Press: 5x12 92 (Goblet Squat 10-15 w/140 between sets)

Snatch: 132x2, 152x2, 162x2, 172 2x2, 185 2x2,

Clean & Jerk: 172x2, 200x3+2, 230x2, 242 2x2+1




FRIDAY

SATURDAY

Power Snatch: 132x2, 152 2x2,

Deadlift: 175x5, 217x5, 260x5, 300x5, 342x5, 382x5, 300 4x5 (Dips BW+60x8-10 between sets)

SSB Squat: 5x12 202 (KB Press 53x10-15 between sets)

Power Clean + Power Jerk: 172x2, 200x2, 220 2x2

Overhead Press: 72x5, 90x5, 107x5, 125x5, 140x5, 157x5, 125 4x5 (Belt Squat Squat 10-15 between sets)

Push Press: 5x12 115 (45 degree back ext. or Good Mornings 10-15 between sets) 





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