SHANE'S TRAINING – Week of October 13, 2025

October 17, 2025 2 min read

SHANE'S TRAINING – Week of October 13, 2025

 

Slowly moving things up in weight or volume this week. The power variations are feeling good right now and squats are starting to be less awful. I am starting to slowly dabble with full lifts to see how my knee holds up. So far, at least with light weights, it’s been pretty good.

 

I am trying to get my press strength back. My best all time is 215 and I am quite off from that. Probably 25 pounds or so, but I know that I can get it back there with a little bit of dedicated training. My hope is that it will increase my shoulder stability and help prevent some of the tweaking issues I had earlier this year.

 

MONDAY

TUESDAY

Press: bar x20, 95x5, 125x3, 135x2, 150x2, 160 2x3, 4x2

Muscle Snatch: 95x5, 110x5, 120x3, 130x3

Power Snatch: 95x3, 125x3, 145x2, 167 8x2, 175x1, 180x1, 185 2x1

Clean Pull: 285 5x2

Hang Snatch (full lift) 110 2x2, 132 2x2, 140 2x2

Press: bar x20, 95x5, 115x3, 140 2x4, 3x3

Power Clean + Power Jerk: 125x1,2,3, 155 2x2+1, 175x2+1, 202 6x2+1, 221 2x1+1

High bar Squat to milk crate: 335 3x4

Wide Grip Press: 135 4x4

Snatch Pull: 240 5x3

WEDNESDAY

THURSDAY

70 Degree Incline Press: 5x5 170

Bent Rows: 5x8 285

Hang Snatch from Knee: 145 4-5x3-4  

Front Squat (if no pain): 275-295 3-4 x 2-4 

Dips

Press: 160 3x3, 2x2

Muscle Snatch: 95x5, 110x5, 125 4x5

Power Snatch: 95x3, 125x3, 145x2, 165x2, 180 8-10x1, 

Clean Pull: 295 6x2

70 Degree Incline Buffalo Bar Bench: 147 5x5

FRIDAY

SATURDAY

Press: 140 3x4, 2x3

Power Clean + Power Jerk: 125x1,2,3, 155 2x2+1, 175x2+1, 195x1+1, 205x 1+1, 215 6-7x1+1

Squat: 335 4x4

Close Grip Press: 3x3

Snatch Pull: 255 5x2

Hang Cleans (full lift): 155x2, 175 2-3x2

Test to see how full Snatch and Clean + Jerk feels on shoulder and knee

 



Also in SHANE'S WORKOUTS

SHANE'S TRAINING – Week of October 27, 2025
SHANE'S TRAINING – Week of October 27, 2025

October 31, 2025 2 min read

Read More
SHANE'S TRAINING – Week of October 20, 2025
SHANE'S TRAINING – Week of October 20, 2025

October 23, 2025 2 min read

Read More
SHANE'S TRAINING – Week of October 06, 2025
SHANE'S TRAINING – Week of October 06, 2025

October 11, 2025 2 min read

Read More