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

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Great Material/ Great Fit

This hoodie is so comfortable & cool. I love the side pockets, gives it a sleek design

PERFECT for our modular space!

The rack is so versatile and after a few times using it, we cancelled our gym membership. It gives us everything we need!

My wife and I work from home and need to be able to use our open space for multiple purposes, and we LOVE not having to sacrifice getting our workouts in!

Best fit for our space

We've had the Agile Rack for almost two years now, and it's proven to be sturdy and dependable. For our small garage, it's been a welcome addition because of those features, but most of all, because of its portability. It's easy to fold up and move when we need to open up more space. I'd definitely recommend getting one for your home gym.

Perfect Rack. Excited to try for F3!

Sometimes the perfect piece of equipment exists, and you need to find it. That’s how I feel
About this. Check out the video and enjoy my little girl's comedy. Highly recommend this!!

NYC Apt Home Gym, Thanks to Agile Rack

I love this thing - was waiting on it for months. Was able to turn my 2nd bedroom with a murphy bed into a home gym in NYC, and couldn't have done this with any other rack since I need to make it smaller once the room is in bedroom mode.

The vertical going up actually have a little give to them, which was concerning at first but also helps with liftoff a bit for some movements.

Just ordered the spotter arms, can't wait.

SHANE'S TRAINING – Week of July 14, 2025

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SHANE'S TRAINING – Week of July 14, 2025

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