SHANE'S TRAINING – Week of February 24, 2025

February 28, 2025 2 min read

SHANE'S TRAINING – Week of February 24, 2025

 

Much of the same this week. I made a few adjustments to make the training more sustainable:

  1. Monday is now the medium-high volume day and Wednesday is the low volume day. Friday remains the highest volume day
  2. I shifted more of the volume to 75% instead of 85%. I just felt like I wasn’t getting the quality of reps that I want at the higher percentage. The weight will slowly increase over the weeks until I am eventually doing the higher intensity for the same amount of reps and, hopefully, higher quality rep execution. 

The other change, which will be hard to tell, is that I swapped the volume of the weeks to be a bit wavier. I’m hoping that this will make it a bit more sustainable and I can get through the sessions a little faster. So far, two days in, that has been the case.

MONDAY

TUESDAY

Snatch - 120x5, 140x5, 162x3, 175 2x1, 185x1, 162 2x3, 140x5 

Clean & Jerk - 155x5, 182 2x3, 210x2, 225 2x1, 237x1, 210 2x3

Power Clean + Push Press - 100x7, 123x7, 145x5, 167x3, 180x2, 192x2, 167x4, 145x5

Front Squat - 225x3, 260x3, 275x3, 295 2x2, 260 2x3


WEDNESDAY

THURSDAY

Clean & Jerk - 155 2x5, 167x5, 182 2x3, 195x3 210x2

Power Clean + Push Press - ​​123 2x5, 146 2x5, 168 2x3

Front Squat - 190x5, 225x5, 260x3, 275x2, 295x2, 225x7

Snatch - 120x5, 140 2x4, 162 4x2 


FRIDAY

SATURDAY

Power Clean + Push Press - 100x8, 125x8, 145x4, 167 2x3, 145x4, 180x3, 192x2, 142x5 

Front Squat - 155 2x4, 190 2x4, 225 2x3, 260x3, 275x2, 295 2x2, 260 2x3, 225x4

Snatch - 120 2x4, 140x4, 162x3, 140x4, 175x2, 162x2, 185 2x1, 162x2, 140x5

Clean & Jerk - 155 2x4, 182 2x2, 210 2x2, 225 2x1, 210x2, 237 2x1, 210 2x3, 182x5

Power Clean- 100x8, 125x8, 145x4, 167 2x3, 145x4, 180x3, 192x2, 142x5 

Squat - 217x8, 255x3, 295x3, 255x3, 315x3, 295x3, 335 2x2, 255x4 

Overhead Press - 105x8, 125x4, 142 2x3, 152x3, 162x2, 125x5

Deficit Stiff Leg Deadlift - 200x8, 242x8, 287x4, 330x4, 375 2x3, 287x5


 

 


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