SHANE'S TRAINING – Week of August 18, 2025
I'm still moving forward with the set progression as laid out. This is week 5 of 6. Once the 6 weeks are finished, I will have to evaluate and see how I want to progress. The volume has been really tough, but I feel that I am benefiting from it. I am able to squat, somewhat tentatively still, but the heavier loads are starting to have less pain, which is allowing me to do a bit more volume.
My shoulder is still a bit off. I am able to snatch some 80%+ weights, though not as consistently as I would like. When doing the 4x4, I found that it was best to treat them as single rep clusters with about 10 seconds between each rep. It’s not ideal. I’d rather do 4 consecutive reps, but I have to take what I can get right now. I still think the overall trend is moving in the right direction.
|
MONDAY
|
TUESDAY
|
|
Walking Lunges: 3x25 per leg
Leg Curls: 175 3x8
Hack Squat: 3 plates +5 per side 2x10
Low Bar Squat to medium box: 340 2x5,
Snatch Grip Stiff Leg Deficit Dead: 255 2x8
Goblet Belt Squat: 2x15 90 on belt 50 in goblet
|
Snatch: 175 4x4
Power Jerk: 207 5x5
Power Clean: 165 6x6
Snatch Grip High Pull: 142 7x7
|
|
WEDNESDAY
|
THURSDAY
|
|
Clean & Jerk: 220 4x4+1
Power Snatch: 142 5x5
Behind The Neck Jerk: 192 6x6
Deficit Clean High Pulls: 178 7x7
|
Leg Curls/Abductors: 3x8-10
Leg Extensions/Adductors: 3x8-10
Sumo Deadlift off 4 mats: up to 1 @9, then 90% for 3, then 85% for 5
Buffalo Bar Squats: 250 4x8
|
|
FRIDAY
|
SATURDAY
|
|
Snatch: See how the shoulder holds up..maybe 165 for 10x2? Heavier if possible
Power Clean From Blocks: 175 5x5
Push Press: 165 6x6
Snatch Pulls: 220 7x7
|
Clean & Jerk: 220 4x1+4
Snatch Balance: 165 5x5
Clean from Above Knee: 188 6x6
Press: 130 7x7
Snatch Grip Deadlift: 315 2x8
|
