SHANE'S TRAINING – Week of March 03, 2025

March 07, 2025 2 min read

SHANE'S TRAINING – Week of March 03, 2025

 

This is week 2 of the new waviness that I described last week. The volume is lower and it feels like a nice break. I am keeping the higher intensity stuff, 80-90%, but at much lower overall volume. I feel that it is important to keep that in, but not in a way that is too fatiguing.

 

This really is just a punch the clock kind of week so I don’t have a lot to report. You can see that I bumped the weight up 2 pounds for each movement. I intend to keep doing this over the course of this accumulation block so that the last 4 week meso does the majority of volume with what is currently 85%. The heavier singles will, by then, be approaching what is currently 95-100%, but should, hopefully, by then be closer to 85%. That’s the plan anyway. 


MONDAY

TUESDAY

  • Snatch - 122x4, 142x3, 165x2, 177x1, 187x1, 142x3
  • Clean & Jerk - 157x4, 185x3, 212x2, 227x1, 240x1, 212x3
  • Power Clean + Push Press - 127x4, 147x3, 170x3, 182x2, 192x2
  • Front Squat - 190x4, 225x3, 260x3, 295 2x2

WEDNESDAY

THURSDAY

  • Clean & Jerk - 157x5, 185x5, 212 2x2
  • Power Clean + Push Press - ​​127x5, 147x5, 170x4
  • Front Squat - 225x3, 260x3, 277x2, 297x2
  • Snatch - 122x3, 142x2, 165 2x2

FRIDAY

SATURDAY

  • Power Clean + Push Press - 127x4, 147x3, 170x2, 182x2, 195x2, 170x4
  • Front Squat - 192x4, 227x3, 262x3, 277x2, 297x2, 262x4
  • Snatch - 122x4, 142x3, 165x2, 177x2,187 2x1, 142x5
  • Clean & Jerk - 157x4, 185x3, 212x2, 227 2x1, 240 2x1, 212 2x2
  • Power Clean- 102x4, 127x4, 147x3, 170x2, 182x2, 195x2, 170x4 
  • Squat - 177x4, 217x4, 255x3, 295x3, 317x2, 337x2, 295x4
  • Overhead Press - 105x4, 125x4, 142x3, 162x2,3, 142x5 
  • Deficit Stiff Leg Deadlift - 242x5, 287x5, 330x3, 375 2x2, 287x4

 

 


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