SHANE'S TRAINING – Week of January 20, 2025

January 24, 2025 2 min read

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.

 

MONDAY

TUESDAY

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

Farmers Carry x6

Sled x6 forward and 6 backward

WEDNESDAY

THURSDAY

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

Off, or sled

FRIDAY

SATURDAY

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

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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