SHANE'S TRAINING – Week of May 19, 2025
This week feels like a pretty tough week. There is a part of me that knows it isn’t, the weights aren’t crazy, nor is the volume, but sets of 4 really suck. Oh well.
I’m starting to get in a good rhythm with the goblet belt squats. I think they will be a good substitute for regular squatting. Not ideal, but good enough to allow me to progress. Some days my knees feel great and I think I will try to do some very low volume squats, front or back, on those days if I have time. Until they feel back to normal, I will continue to do the rehab exercises and soft tissue work that seem to help.
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MONDAY
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TUESDAY
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Hang Power Snatch - 115x3, 125x3, 135 3x3, 145x3, 157 3x3
Hang Power Clean - 145x3, 155x3, 167 2x3, 182x3, 195x3, 205x2, 215x1
Snatch High Pull - 187 5x4
Behind the Neck Power Jerk - 167x3, 182x3, 195x3, 210x2, 225x2, 240x1
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Snatch - 132x4, 155x4, 175 4x4
Clean + Jerk - 167x4+1, 195x4+1, 225x4, 237x1, 252x1, 265x1, 272x1, 225 2x4
Rack Jerk - 195x3, 225 2x3, 237 2x3
Clean Extension - 237 4x4
Goblet Belt Squat - 245x4, 285x5, 325 4x4
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WEDNESDAY
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THURSDAY
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Leg Curl/Single Leg Ext
Adductor/Abductor
Hack Squat Machine on toes
Belt Squat
Good mornings
Front Squat ¼ squat and lockouts
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Snatch High Pull + Snatch - 132x3+1, 155x3+1, 175 3x3+1
Clean High Pull + Clean - 167x3+1, 195x3+1, 225 3x3+1
Rack Jerk - 195x3, 225 2x3, 237 2x3
Power Clean + Push Press - 145x4, 155x4, 167 2x4, 182x4, 195 2x4
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FRIDAY
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SATURDAY
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Power Snatch - 115x4, 125x4, 135 3x4, 145x4, 157 3x4
Power Clean & Jerk - 145x4+2, 155x4+2, 167 3x4+2, 182x4+2, 195 3x4+2
Clean Deadlift - 255 4x2
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Snatch - 132x3, 155x3, 175 3x3, up to max for the day
Clean & Jerk - 167x2, 195x2, 225 3x2, up to max for the day
Snatch High Pull - 187 4x4
Goblet Belt Squat - 245x3, 285x3, 325x3, 345 2x3
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