SHANE'S TRAINING - Week of July 27, 2026

DAY 1

DAY 2

Box Squat w/4 mats: 405x1, 425x1, 455x1, 380 2x8, 320 2x10

Single Leg Press: 2x12, 2x8

Adductor: 2x8

Leg Extension: 2x15

GHD: 2x12

Overhead: 165 5x5

Close Grip Pulldowns: 2x8

Meadows Row: 2x12

Behind the Neck Pulldowns: 2x12

DB Incline rows: 2x10

Straight Arm Pulldowns: 2x15

Snatch Complex: 90 5x3

Power Snatch: 120x2, 140 2x2, 150x2, 160 2x2, 170 3x2

DAY 3 

DAY 4

Plate Loaded Chest Press: work up to hard 8, drop weight for 4-6x8

Stretch Push ups: try to get 100 total reps w/40

Reverse Fly/Front Raise superset: 5x15-20

DB Clean + Press

Overhead: 165 attempting 10x5

Try some birthday squats if my knee doesn’t hurt 

Maybe some sled or some lighter back work if time allows

DAY 5

DAY 6 

Box Squat: 380 11x2

Snatch Grip Deadlift: 370x5, 310 5x5 deficit

Rack Pulls: up to a heavy single, then drop for a couple volume sets

Hatfield split squat: 3-4x12

Cossack squat: 100 2-3x12-15

DB Shoulder Press: 70 as many sets as needed to get to 36 reps

Plate Loaded Chest press: 8x12

Lateral Raises: 5x20

Overhead DB extensions: 4x6-8

Spider Curls:4x6-8