SHANE'S TRAINING – Week of September 8, 2025

September 13, 2025 2 min read

SHANE'S TRAINING – Week of September 8, 2025

 

I am coming off of last week's deload feeling pretty good. Or at least I was. Day 1 showed me that I’m still having issues with my knee and shoulder. I felt ~okay~ snatching but my shoulder was still feeling a bit off. Not enough to make me miss, thankfully, but enough to feel tenuous. Later that day, and the next day (today) it feels a bit tender. My knee was even more of an issue. I intended to do some sets of 10 with 307, which shouldn’t have been that hard, but it was bothering my knee a bit each rep and was significant after 5 reps. I tried going pretty light, with 225, but even that started to bother me in the middle of the 3rd set.

 

I did day 2 with variations that have less squatting and are easier on my shoulder; power snatches don’t bother it as much. The rest of the week is up in the air. I may try to stick with power variations but I think what I ultimately need to do is switch my focus for a bit and take a break from the Olympic lifts. At least as frequently. Maybe something like 4-8 weeks of hypertrophy training that doesn’t exacerbate my knee or shoulder. If I do, I will have to keep a little bit of the O-lifts in to make sure I don’t fully lose adaptation. The volume will likely be quite low, however.

 

I’m going to take the rest of this week to decide what route to take. Either way, I will keep training in some form or another.

 

MONDAY

TUESDAY

Snatch: 185 4x2

Power Clean + Power Jerk: 215 4x1+3 

Power Clean: 175x5, 3x4, 3x3, 3x2

Buffalo Bar Squat: 307 2x5, 225 2x10, 1x6

SSB split squat: 125 2x10 per leg 

Power Clean Clean from blocks at knee: 175 3x3, 185x1, 195x1, 205x1, 215 3x1, 225x1, 185 3x3

Behind the Neck Jerk: 185x3, 205x1, 225x1, 247 5x1, 225 3x2

Power Snatch: 152 5x3

WEDNESDAY

THURSDAY

 

FRIDAY

SATURDAY

 

 

 



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