SHANE'S TRAINING – Week of April 28, 2025

May 02, 2025 2 min read

SHANE'S TRAINING – Week of April 28, 2025

 

I am trying to stick to the plan of doing fewer full movements and limiting my squatting to let my knees heal up. I’m pretty sure that I have developed a little bit of quad tendonitis, particularly in my right knee. I’m hoping that doing the leg work as laid out below will help build up my quads and surrounding muscles to take some pressure off the tendon.

 

MONDAY

TUESDAY

Power Snatch - 132x4, 145x4, 157 2x4

Hang Power Clean - 167x3, 182 2x3, 195 2x3

Snatch High Pull - 187 2x3, 200 2x3

Leg Curl/Single Leg Ext - 195 3x6,4,4/6

Adductor/Abductor - 120/200 3x8

Hack Squat Machine on toes - 135x8, 225x8, 315x8

Belt Squat: 270 3x3, 250 3x5

Belt Squat RDL: 180x10, 225x8, 270x6

Snatch - 132x4, 155x4, 175 3x3, 187x1, 200x1, 212x1

Clean & Jerk - 167x4+1, 195x4+1, 225 3x3+1, 237x1, 252x1, 265x1

Behind the Neck Jerk - 195x3, 225 3x3, 245x1, 265x1


WEDNESDAY

THURSDAY

Off or sled or hypertrophy stuff

Leg Curl/Single Leg Ext - 3x6

Adductor/Abductor - 3x8

Hack Squat Machine on toes - 315 3x8

Belt Squat: 5x5
Reverse Hyper: 3x25

FRIDAY

SATURDAY

Hang Snatch - 132x3, 155 2x3, 175 2x3 up to heavy single for the day

Hang Clean - 167x4, 195 2x4, 225 2x3, up to heavy single for the day

Power Clean + Push Press - 145x4, 155 2x4, 170 2x4

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

Power Clean & Power Jerk 167x3, 182x3, 195 2x3

Snatch High Pull: 187 2x4, 200 2x4

Press - 160 6x5


 



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