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