SHANE'S TRAINING – Week of March 24, 2025

March 28, 2025 2 min read

SHANE'S TRAINING – Week of March 24, 2025

 

This week starts a new 4-week block. The volume of this block will be the same as the last block but the weights will be a bit different. It will also wave a bit differently. I am also experimenting with waving the number of days. The plan, for now, is 5 days this week, 4 days next week, 6 the third and 3 the fourth. I had to cram all of the 5 days in this week due to some family commitments anyway, so I might as well try. Spreading the volume out over a different amount of days makes for some really fast sessions, but also some reaaaaaaally long ones.

 

It’s fun to keep it a little different each week. It’s beneficial to have change that isn’t really change as someone who has a hard time sticking to a long term program.

 

MONDAY

TUESDAY

Snatch - 107x5, 130 2x2, 150 2x2, 172 2x2, 185 2x1, 195x1, 172 2x2

Clean & Jerk - 137x5, 165 2x2, 192 2x2, 220 2x2, 235 2x1, 247x1, 220 2x2

Power Clean + Push Press - 110x5, 135x5, 155x4, 177x3, 190x2, 200x1, 177x4

Front Squat -  235x3, 270x3, 287x3, 305 2x2, 270x4

Snatch - 107x5, 130 2x2, 150x3, 172x2, 185x1, 195x1

Clean & Jerk - 140 2x2, 165 2x2, 192 2x2, 220x2, 235x1, 247x1

Power Clean + Push Press - 110x4, 135x4, 155x2, 177x2, 190x2, 200 2x1

Squat - 265x3, 305x3, 325x3, 345 2x3, 305x4

WEDNESDAY

THURSDAY

Clean & Jerk - 140 2x2, 165 2x2, 192 2x2, 220x2, 235 2x1, 247 2x1

Power Clean + Push Press - ​​110x5, 135x4, 155x3, 177x3, 190x2, 200x1

Front Squat - 235x3, 270 2x3, 287x3, 305 2x2

Snatch - 107x4, 130 2x2, 150x2, 172 2x2, 185x2, 195 2x1

Power Clean + Push Press - 110x4, 135x2, 155x2, 177x2, 190x2

Squat - 265x3, 305 2x3, 325x3, 345 2x2

Snatch - 107x2, 130x2, 150 2x2, 172 2x2

Clean & Jerk - 140x2, 162x2, 192 2x2, 220 2x2

FRIDAY

SATURDAY

Power Clean + Push Press - 110x5, 135x5, 155x4, 177x3, 190 2x2, 200 2x1, 177x4

Front Squat - 235x3, 270x3, 305 2x3, 270x4

Snatch - 107x4, 130 2x2, 150 2x2, 172 3x2, 185 2x1, 195 2x1, 172 3x2

Clean & Jerk - 137 2x3, 165 2x2, 192 2x2, 220x2, 235x1, 220x2, 235x1, 247x1, 220x2, 235x1, 247x1, 220 2x2

OHP - 95x5, 115x5, 135x4, 152x3, 167 3x2, 135x5



 

 


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