SHANE'S TRAINING – Week of December 01, 2025

December 06, 2025 2 min read

SHANE'S TRAINING – Week of December 01, 2025

 

I got some new knee sleeves, and they have been a real blessing. The combination of these sleeves and rigorous, religious lacrosse ball rolling on my VMO and IT band has done wonders for allowing me to squat. I still need to be careful, but even full lifts feel like they are back on the menu. I dabbled with some full snatches on day 1 and didn’t have any issue with my knee (or shoulder). I don’t want to jinx anything, but I’m feeling optimistic. 

 

MONDAY

TUESDAY

Press: bar x20, 95 2x5, 125x3, 145x3, 180 6x2,

Snatch: 95x2, 105x2, 115x2, 125x2, 135x2, 145x2, 155x2, 165x2, 175 5x2

Clean Pull: 265 3x3

Front Squat: 135x2, 205x2, 275x2, 300x2

Close Grip Bench: 155x5, 175x5, 202 3x5

Power Snatch + Hang Power Snatch: 90 1+4, 140 2x1+4, 150 1x1+4, 160 3x1+3

Box Squat: 135x5, 205x2, 275x2, 315x1, 345x1, 370x1, 400x1, 360x3, 330x5, 290 3x8

Press: 155 3x5

Lying Leg Curl: 170 3x8

Leg Extensions: 250x15, 300 2x12

Safety Bar Split Squats: 245 2x6 per leg

Buffalo Bar Squat: 235 3x10


WEDNESDAY

THURSDAY

60 Degree Incline: work up to 1-2@9, then 185 for 5 sets of whatever reps 

Chin Ups: 70 4x4, 1x3

Power Clean + Power Jerk: 125x5, 150 2x3, 175 2x2, 200x2, 215 6-8x2

Rows

Dips

Press: bar x20, 95 2x5, 125x3, 145x3, 180 1x3, 5x2

Power Snatch: 165 5-8x3

Close Grip Bench: 217x5, 225x3, 230x1, 237x3, 217 2x5

FRIDAY

SATURDAY

Press: 155 1x6, 2x5

High Bar Squat: 250 2x10, 290 2x8, 330 2x6

Stiff Leg Deadlift: 360 2x8

Cleans & Jerk: see how it feels on my knee and hopefully work up to ~85% for some doubles

Snatch Pulls: 235 3x3

70 Degree Incline Press: work up to 1-2@9, then 175 for 5 sets of whatever reps 

Chin Ups: 5x4

Dips

Rows

Arms

 




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