SHANE'S TRAINING – Week of July 07, 2025

July 10, 2025 2 min read

SHANE'S TRAINING – Week of July 07, 2025

 

I was off for basically 2 weeks. When I was away in Hawaii, I only did 2 very light workouts to keep my sanity. When I got back, I did some light sessions with sleds and kettlebells to ease back into things. My shoulder was still feeling a bit off when I tried to snatch, so I decided to let it rest the full week through. I definitely noticed it in Monday’s session, and it caused a couple of misses forward due to pain. I was able to train through it and put together a pretty decent session. I intend to get back into the swing of things, hopefully by the end of this week, but possibly it will take 2 weeks, then finish the last 4 weeks of the training block I started before leaving for vacation.

 

My knee is still an issue, but I’m tired of resting it. It doesn’t bother me for the most part when I do the classic lifts, so that’s a plus, but I'm noticing the lack of squatting starting to affect my lifts. It may not be ideal, but I figure some kind of squatting, even low-bar box squats, is better than no squatting.

 

MONDAY

TUESDAY

Muscle Snatch: 45x10, 75x5, 95x5, 115x5, 125x5

Snatch: 95x1,2,3,4, 115x4, 135x3, 145x2, 155x2, 165x2, 175x1, 185x1, 195x1ish, 182 (5x1)x4

Power Clean + Power Jerk: 165x2, 182x2, 195x1, 207 (5x1)x3

Push Press: 167 2x5, 195 2x3

Leg Curl/Abductor

Leg Extension/Adductor

Box Squat slightly above parallel: 45x10, 135x10, 225x5, 315x1, 365x1, 385x1, 395x1, 405x1, 425x1, 380x3, 360 2x5

Goblet Belt Squat: 288 (200 on belt 88 KB) 2x8 

Horizontal Back Extension: 50 2x10 

WEDNESDAY

THURSDAY

Power Snatch: up to 155 for 10-15 total reps

Clean + Jerk: 145x5, 170x5, 195x1, 215x1 225x1, 235 (3x1)x3

Push Press: 5x3 185

Snatch Pull: 220 3x3

TBD - sled, kettlebell, off, cardio

FRIDAY

SATURDAY

Snatch: up to a single @9, then 3x3 w/80% of that

Clean + Jerk: up to a single @9, then 3x3 w/80% of that

Clean Pull: 285 3x3

Speed Box Squats: up to max single @ .8m/s, then 80% of that for max sets of 3 until speed drops 20%

Hack Squat: 2x8

Power Clean + Press: 95x1+5, 115x1+5, 135x1+3, 145x1+3, up to hard 3, then hard 2, then hard 1

Snatch: up to hard 3, then hard 2, for a few sets

Clean + Jerk: up to hard 3, then hard 2, for a few sets

Bodybuilding GPP: 1 hard set of 4 different exercises for chest, back, shoulder and arms done as a circuit. All 20 sets need to finish in 20 minutes are less

 



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