SHANE'S TRAINING - Week of June 22, 2026
I was away on a little vacation last week with my family and some friends. I did some bodyweight stuff and hill sprints and played around with a kettlebell that I managed to find, but otherwise it was mostly a week off. Coming back this week feels good, but I’m definitely more sore than usual as a result of the week off. I also lost 6 pounds over the week, which has been noticeable. I know it was mostly water weight and will come back, but it still makes things feel a little harder than I want.
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DAY 1
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DAY 2
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Leg Extension: 40, 30, 20, 15, 2x10
Adductor/Abductor: 3x8/3x20
Seated Leg Curl: 2x8
Hatfield Bulgarian Split Squat: 275 2x5 per leg, 220x8,6
Box Squat w/8 mats: 385x1, 340x8, 290x10
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DB Snatch: 90 5x5 per side, 100x3 per side, 110x2 per side
Double DB Cleans: 70 3x12
Power clean from the knee: 135x2 add 10 pounds per set up to → 245x1, 197 3x3
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DAY 3
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DAY 4
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Overhead: 160x6, 3x5, 3x4, 3x3
Reverse Fly Machine: 5x20-30
Close Grip Bench: 225x8, 6, 5, 3x4, 205 2x11
Dips: 3 AMRAP w/70
Double DB clean + press: 52 3xAMRAP
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Probably sled
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DAY 5
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DAY 6
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High box Squat: 340 15x2
Gorilla Deadlift from the ground: 380x5, 342x5, 305x max sets of 5 w/30 seconds rest
Back Extensions: 105 3x10
Leg Press: 2-3x8-10
Shrugs: 405 2x12
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Overhead: 160 2x6, 2x5, 3x4, 3x3
Dips: 18+11+7; 15+10+4
Reverse Fly: 3x10
Facepulls: 2x20, 2x15, 2x12, 2x10
Stretch Push ups: 4 to failure
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