SHANE'S TRAINING – Week of October 20, 2025

October 23, 2025 2 min read

SHANE'S TRAINING – Week of October 20, 2025

 

I was able to do full snatches and cleans last Saturday without any pain. It wasn’t anything crazy, just 185 for a few singles on snatches and 265 for a few singles on cleans, but the fact that I was able to do it at all without pain is a HUGE win. Despite not doing the full lifts for quite some time, they felt really easy. Given the carryover from the power versions, I am going to keep the majority of my volume doing them for now, just to solidify my knee healing.

 

I don’t want to set myself up for disappointment, but I am feeling good about where things are at the moment. 

 

MONDAY

TUESDAY

Press: bar x20, 95x5, 125x3, 135x2, 150x2, 160 3x3, 3x2

Muscle Snatch: 95x5, 110x5, 125 2x3

Power Snatch: 95x3, 125x3, 145x2, 170 5x2,

Clean Pull: 285 3x3

Buffalo Bar Incline Press: 150 5x5

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

Power Clean + Power Jerk: 125x1,2,3, 165 2x2+1, 185x2+1, 205 4x2+1, 215x1+1 225x1+1

High bar Squat to milk crate: 335x5

Wide Grip Press: 135 2x5

Snatch Pull: 240 3x3

WEDNESDAY

THURSDAY

70 Degree Incline Press: 5x5 172

Bent Rows: 5x8 285

Hang Snatch from Knee: 152-165 4-5x3-4  

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

Dips

Press: 160 4x3, 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 4x4, 1x3

Power Clean + Power Jerk: 125x1,2,3, 155 2x2+1, 175x2+1, 195x1+1, 205x 1+1, 220 6-7x1+1

Squat: 335 2-5x5 if no pain

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

 



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