SHANE'S TRAINING – Week of April 21, 2025

April 26, 2025 2 min read

SHANE'S TRAINING – Week of April 21, 2025

 

This week I have decided to keep a little more emphasis on powers and pulls and pull back a bit on full lift variations and as many squat days. My knees are feeling significantly better, but I don’t want to push them too soon and find myself back in the same situation. I am also giving myself a little bit of an open programming style to work up to some daily heavy singles a few days per week as I think I need more frequent exposure to the heavier lifts at this point in my training.

 

MONDAY

TUESDAY

Power Snatch - 115x3, 125x3, 135 2x3, 145x3, 155 2x3

Power Clean - 145x3 157x3, 170 2x3, 182x3, 195 2x3

Power Clean + Push Press - 145x1+4, 157x1+3, 170x1+3, 182x1+3, 195 2x1+2

Behind the Neck Jerk -  167x4, 182x4, 195x2, 210x2, 225x2, 235 2x2

Snatch - 132x2, 155 3x2, 165 2x2, 175x1, 185x1, 195x1

Clean & Jerk - 167x2, 195 3x2, 210 2x2, 225x1, 245x1

Snatch Extension - 175 3x4

Clean Deadlift - 225 4x4

SSB Squat - 245x3, 287 3x3, 307 2x3

Good Mornings - 185 4x7

WEDNESDAY

THURSDAY

Off or sled or hypertrophy stuff

Snatch - 132x3, 155x3, 175 3x2, up to heavy single for the day (210)

Clean & Jerk - 167x2+1, 195x2+1, 225 2x2+1, up to heavy single for the day

Snatch Deadlift - 210 4x4

Front Squat - 225x3, 262 3x3, 300 2x2

Power Clean + Push Press - 170 2x1+3, 182 2x1+3, 195 2x1+3

FRIDAY

SATURDAY

Power Snatch + Overhead Squat - 132 3+3, 145 3+3, 155 2x3+3

Power Clean & Power Jerk 170 3+3, 182 3+3, 195 2x3+3

Snatch Extension - 198 3x4

Clean High Pull - 252 4x4

RDL - 4x4

Snatch - 132x2, 155x2, 175 3x2, up to heavy single for the day

Clean & Jerk - 167x2, 195x2, 225 3x2, up to heavy single for the day

Back Squat -  255x3, 297x3, 340 3x3

Behind the Neck Jerk -  225 4x3

Good Mornings - 4x6

 



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