SHANE'S TRAINING – Week of April 7, 2025

April 12, 2025 2 min read

SHANE'S TRAINING – Week of April 7, 2025

 

I decided to take a little bit of a pivot week. My knees have been bothering me for the last 4-6 weeks. I can train through it, but it hasn’t been the most pleasant thing to deal with. The main lifts don’t bother me too much, but squats are truly awful. I know it isn’t an injury. I can feel that it is just overworking my quads, which makes sense given that nearly all of the movements I do have some kind of squat, in addition to all of the squatting.

 

Therefore, I decided to focus on power variations this week and no full-ROM squats, which is where the pain is the worst. I’m hoping that a little rest and some heavy-duty soft tissue mashing will do the trick. It is nice to change things up a little, and I even intend to do a day with some exercises that I wrote about in this week's blog post.

 

MONDAY

TUESDAY

Power Snatch - 95x3, 115x3, 135x3, 155x2, 165x2, 175x1, 180x1, 185x1, 155 5x3

Power Clean + Power Jerk - 155x3, 175 2x3, 195 2x2, 210 2x1, 225 5x1

Power Clean + Push Press - 202 2x1, 192 2x2, 180 3x3

1/4 front squats - 135x1, 225x1, 275x1, 325x1, 350x1, 375x1, 400x1, 325x3

OHP - 95x1, 135x3, 155x1, 172 6x2, 155 3x3

Leg Curl/Leg Extension: 3x6 177/265

Leg Press: 5x5 8 plates per side

Reverse Hyper: 3x15 180

Single Arm Barbell Snatch: 45x5, 65x3, 85x3, 95 5x1, 105 3x1, 110 2x1


WEDNESDAY

THURSDAY


Power Snatch from hip, thigh, below knee, floor - up to heavy single, then 80% for 3-5x2

Power Clean + Power Jerk + Hang Power Clean + Jerk - up to heavy single, then 80% for 3-5x2

Power Clean + Push Press -112x3, 137x3, 157x3, 180x2, 192x2

FRIDAY

SATURDAY

Klokov Raises - 45x12, 65x8, 85x5, 95 4x3

Clean Grip Snatch - 95x5, 115x5, 135x3, 145 5x3

Hang Snatch Grip High Pulls to the Chin - 95x8, 125 2x8, 140 3x6

Single Arm Barbell Press - 45 (2,3,5,10)x5 per side

DB Row - 3x15 120 


 


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