SHANE'S TRAINING – Week of January 20, 2025
Back to, somewhat, normal training. At least that's the intention. Day 1 started off a little bit rocky with some snatch misses at 180, so I dropped weight for a few sets and worked my way back up. It was still shaky, but I got it. As I am writing this on Tuesday, only time will tell how the rest of the week pans out. If I can’t lift the prescribed weights consistently without missing, I will have to drop back and build up over a few weeks. The same with how long each session takes. If I can’t get it under 40 minutes, I will have to drop weight and build back up.
This week will be very telling.
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MONDAY
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TUESDAY
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Snatch: 165 3x2, 170x2, 175x2, 180 3x2
Clean + Jerk: 220 8x1
Power Clean + Push Press: 187 5x1+3
Front Squat: 270 5x3
Fat Bar Chins: 50 2x5
Dips: 70 2x5
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Farmers Carry x6
Sled x6 forward and 6 backward
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WEDNESDAY
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THURSDAY
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Clean + Jerk: 220 8x1
Power Clean + Push Press: 187 5x1+3
Front Squat: 270 5x3
Snatch: 180 8x2
Fat Bar Chins: 50 2x5
Dips: 70 2x5
Squat: 307 12x2
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Off, or sled
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FRIDAY
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SATURDAY
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Power Clean & Push Press: 187 5x1+3
Front Squat: 270 5x3
Snatch: 180 8x2
Clean & Jerk: 220 8x1
Fat Bar Chins: 2x5 50
Dips: 2x5 70
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Front Squat: 300 5x3
Snatch: 180 8x2
Clean & Jerk: 220 8x1
Power Clean & Push Press: 187 5x1+3
Box Squats: 3 different heights x5 reps @8
Fat Bar Chins: 2x5 50
Dips: 2x5 70
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