SHANE'S TRAINING – Week of July 14, 2025

July 19, 2025 1 min read

SHANE'S TRAINING – Week of July 14, 2025

 

Slowly moving back into full-time training and getting back to some of my best numbers pre-time off and minor injuries. I’m hoping all of the rehab work I have been doing for my knee is starting to pay off, and I can actually return to normal squatting soon. I have been doing the box squats, keeping myself to right around parallel to prevent as much pain as possible. My shoulder is feeling mostly back to normal, especially after a good warmup and stretch. 

 

MONDAY

TUESDAY

Muscle Snatch: 45x10, 75x5, 95x5

Power Snatch: 95x5, 115x5, 135x5, 145x5, 155 5x3

Power Clean + Hang Power Clean: 145x1+4, 160x1+4, 185x1+4, 200 3x1+4

Behind The Head Snatch Press: 115 4x4

Snatch Pull: 185 2x4, 230 4x2

Leg Curl/Abductor

Leg Extension/Adductor

Box Squat to parallel: 45x10, 135x10, 225x5, 315x2, 365x1, 385x1, 395x1, 405x1, 415x1, 370x3, 350 2x5

WEDNESDAY

THURSDAY

Power Snatch Above Knee: 135x5, 152 3x2

Full Snatch: 185 5x2

Push Press +Overhead Squat: 160 3x2+2

Snatch Grip Sots Press behind the head: 3x6

Power Snatch: 135x5, 152 5x1

Front Rack Lunge: 4x3 per leg

Muscle Snatch: 3x5 to a top 5

GPP: 20 minutes

Depth Jumps: 10x2

Seated Good Mornings on bench: 3x6


FRIDAY

SATURDAY

Clean Pull Below Knee: 4x4 212

Behind The Neck Jerk: 212 2x2, 242 4x2

Power Clean: 200 3x5

Front Squat + Jerk: 227 3x1+1, 255 3x1+1

Front Squat: 200x3 230 3x3

GPP: 20 minutes

Depth Jumps: 10x3

Good Mornings Seated on Floor: 3x6

Muscle Snatch: 3x4




Also in SHANE'S WORKOUTS

SHANE'S TRAINING – Week of July 21, 2025
SHANE'S TRAINING – Week of July 21, 2025

July 25, 2025 1 min read

Read More
SHANE'S TRAINING – Week of July 07, 2025
SHANE'S TRAINING – Week of July 07, 2025

July 10, 2025 2 min read

Read More
SHANE'S TRAINING – Week of June 23, 2025
SHANE'S TRAINING – Week of June 23, 2025

June 26, 2025 1 min read

Read More