Friday June 20, 2025

📊 Strength & Technique Work

Lifting Session:

• Front Squats: 4 sets of 2 reps @ 135 lbs

• Cleans: 3 sets of 2 reps @ 135 lbs

• Clean High Pulls: 3 sets of 3 reps @ 135 lbs

• Power Jerks: 4 sets of 1 rep @ 135 lbs

Total Volume: 3645 lbs

Went with 135 across everything today for a nice, light end to the week. Kept the bar moving and focused on form and quality movement.

🔥 WOD – SealFit Sandbag Chipper

For Time:

• 50 Sandbag Box Step Ups (20") @ 60 lbs

• 10 Sandbag Get Ups @ 60 lbs

• 200m Sandbag Run @ 60 lbs

• 20 Sandbag Clean and Squats @ 60 lbs

• 400m Sandbag Run @ 60 lbs

• 20 Back Squats @ 60 lbs

• 200m Sandbag Run @ 60 lbs

• 10 Sandbag Get Ups @ 60 lbs

• 50 Sandbag Box Step Ups (20") @ 60 lbs

Today’s Time: 19:32
Previous Best: 17:32 (with 60 lbs — last attempt)

Interesting to go two minutes slower today despite using a lighter 45 lb bag. The long travel week may have factored in. Good grind alongside Rusty, Matthew Nuar, Will Hunt, Ethan, Jody, Little Gus, and Keith Gray. Great crew to close the week.

🧠 Journal Entry

Solid effort to close out a big training week. This sandbag chipper always delivers. Surprised by the slower time even with a lighter bag but sometimes that’s how it goes. The crew energy was strong and carried us all through. Great end-of-week session. Time to recover.

Thursday June 19, 2025

🏋️‍♂️️ Weekly Training Log – June 19, 2025

Theme: Power Barbell, Long Engine, and Grip Burn

📊 Strength & Technique Work

Lifting Session:

• Power Snatches: 3 sets of 2 reps @ 95 lbs

• Power Cleans: 3 sets of 3 reps @ 155 lbs

• Clean Deadlifts: 3 sets of 5 reps @ 285 lbs

Total Volume: 6240 lbs

Solid pull-focused barbell session. Deadlifts at 285 lbs moved smooth. Cleans felt snappy. Light power snatch work kept speed sharp.

🔥 Conditioning Block #1 – 5K Row Time Trial

Distance: 5000 meters

Time: 21:57

Good steady effort. Might be able to knock a minute off with a little more push early. Felt strong throughout the distance.

🔥 Conditioning Block #2 – 100 Russian Kettlebell Swings for Time

Weight: 32 kg (70 lbs)

Result: 4:38

• 70 unbroken, quick break, then finished last 30

• 1 penalty (wall walks or push-ups)

Grip held solid through 70 unbroken reps. Quick recovery to close the set. Nice finisher to cap the day.

🧠 Journal Entry

Big pulling session today. The barbell felt light and moved well. Row was solid pacing, and the kettlebell swing challenge taxed grip and midline in the best way. Recovery is staying solid through this stretch. Staying consistent.

Wednesday, June 18, 2025

🏋️‍♂️️ Weekly Training Log – June 18, 2025

Theme: Barbell Volume & Ladder Conditioning Grinds

📊 Strength & Technique Work

Lifting Session:

• Back Squats: 4 sets of 4 reps @ 185 lbs

• Hang Snatches: 3 sets of 2 reps @ 95 lbs

• Snatch High Pulls: 1 set of 3 reps @ 95 lbs, 2 sets of 3 reps @ 185 lbs

• Push Press: 4 sets of 6 reps @ 95 lbs

Total Volume: 7205 lbs

Went light today. 185 on Back Squat was easy and I just focused on maximum depth. It was good for stretching.

🔥 Conditioning Block #1 – Push-Up & Crunch Ladder

For Time:

• 2 Push-Ups → 24 Push-Ups (ladder style, increasing by 2 each round)

• 20 Crunches after each push-up set

Steady grind through the ladder. Volume built up quick. Great midline and upper body pump.

🔥 Conditioning Block #2 – Pull-Up & Bike Ladder

For Time:

• 1 Pull-Up → 12 Pull-Ups (ladder style, increasing by 1 each round)

• 1 Minute Bike after each pull-up set

Pulling volume stacked fast combined with the bike intervals. Grip and breathing were taxed but stayed consistent.

🧠 Journal Entry

Big day of volume across the board. Back squats were crisp, and the snatch pulls felt strong off the floor. The ladder style bodyweight work taxed both the muscle and lungs. Feeling the cumulative work from this training block but still moving well. Good crew energy today too.

Tuesday June 17, 2025

🏋️‍♂️️ Weekly Training Log – June 17, 2025

Theme: Front Rack Firepower & Sprint Efforts for Output

📊 Strength & Technique Work

Lifting Session:

• Front Rack Hold: 2 sets of 30 sec @ 135 lbs

• Front Squats: 3 reps each at 175, 195, 195, 195 lbs

• Clean & Jerks: 2 reps each at 155, 175, 175, 175 lbs

• Jerks: 3 sets of 3 reps @ 155 lbs

Total Volume: 5305 lbs

Hefty front rack session today. Stability and posture under load felt great. Jerks finished crisp. Legs were torched going into conditioning.

🔥 Sprint Intervals – 5 Rounds for Time (RFT)

Format: 5 Rounds, Each Round for Max Output

• 500m Row – 1:38

• Rest 5 minutes

• 31 Thrusters @ 75 lbs – 1 minute

• Rest 5 minutes

• 39 Box Jumps (20") – 1 minute

• Rest 5 minutes

• 400m Run – ~1:30

• Rest 5 minutes

• 24 Burpees – 1 minute

Pure energy systems work here. Sprint, rest, repeat. Row was sharp. Thrusters burned. Burpees sealed the deal. Each effort was a test. Ready for more.

🧠 Journal Entry

Full system charge today. Rowing opened up the lungs. Front rack work reminded me how posture makes or breaks the day. Loved the 5-round structure—each effort was isolated and intense. Feeling stronger every day this week.

Monday June 16, 2025

📊 Strength & Technique Work

Lifting Session:

• Sots Press: 5 sets of 5 reps @ 45 lbs

• Clean Grip Overhead Squats: 3 sets of 3 reps @ 65 lbs

• Power Cleans: 3 sets of 3 reps – weight not logged

Total Volume: ~1710 lbs (approx.)

Kept the loads lighter today to recover from travel and the wedding weekend. Focused on position, tempo, and quality of movement. Everything felt great and controlled.

🔥 SealFit WOD – Barbell Complex + Run Warm-Up

Warm-Up Format:

• 1 Mile Run

• 1 Barbell Complex #1 @ 75 lbs

• 1 Barbell Complex #1 @ 85 lbs

• 1 Barbell Complex #1 @ 95 lbs

• 1 Barbell Complex #1 @ 105 lbs

Excellent group energy today. Builder edged out the field at 18:45. Crew included Me, Rusty, Kim, Hayden, Ethan, Whit, and Alan. Loved this flow.

🔥 SealFit WOD – Draconian Work Capacity #2

For Time: 11:39

Descending Ladder:

• Power Cleans @ 115 lbs (modified from 135 lbs due to travel recovery)

• 100m Row between each set

Rep Scheme: 10-9-8-7-6-5-4-3-2-1 Power Cleans

Felt great today. Dropped to 115 lbs due to long flight but still pushed the pace. Heart rate spiked and stayed there. Solid mental and physical push.

🧠 Journal Entry

Back from Clay’s wedding and felt surprisingly strong today. Lightened the load to respect the travel fatigue but still got a lot out of it. Sots press and complexes felt sharp. Great crew energy. Builder lit it up. Grateful for the movement today.

Friday June 13, 2025

📊 Strength & Technique Work

Lifting Session:

• Snatch Sott Press: 5 sets of 5 reps – heavy per set

• Pause Overhead Squat: 3 sets of 3 reps – heavy per set

• Hang Snatch: 3 sets of 3 reps – heavy per set

• Snatch Deadlift: 3 sets of 3 reps – heavy per set

Full snatch day focused on depth, stability, and control. The Sott press was humbling and highly effective. Each phase of the snatch chain reinforced strong movement patterns.

🔥 Hero WOD – “Forrest”

3 Rounds For Time:

• 20 L-Pull-Ups

• 30 Toes-to-Bar

• 40 Burpees

• 800 Meter Run

Named in honor of U.S. Army Staff Sgt. Forrest Sibley, this WOD is a grinder. Previous best: 30:48 Rx’d (2018-06-12). Long, sweaty, and mentally taxing. Pure grit to finish this one.

Thursday June 12, 2025

📊 Strength & Technique Work

Lifting Session:

• Pause Back Squat: 4 sets of 3 reps – heavy per set

• Drop Snatch: 5 sets of 5 reps – heavy per set

• Snatch: 3 sets of 2 reps – heavy per set

• Strict Snatch Press: 5 sets of 5 reps – heavy per set

Focused on snatch mechanics today. Paused back squats opened the session strong, and strict snatch press capped it off with controlled overhead stability. Great barbell refinement day.

🔥 Hero WOD – “Marco”

3 Rounds For Time:

• 21 Pull-Ups

• 15 Handstand Push-Ups

• 9 Thrusters (135/95 lbs)

U.S. Marine Cpl. Marc T. Ryan was killed in action on Nov. 15, 2004. This workout honors his life and sacrifice. Previous time: 8:06 Rx’d (2017-09-26). Heavy intensity and respect during every rep.

🏋️️ Finisher: 50 Pull-Ups For Time

• Previous Time: 1:51 (June 11, 2025)

Still feeling the effects from yesterday’s pull volume. Good to revisit and reinforce high-skill gymnastics capacity.

Wednesday June 11, 2025

📊 Strength & Technique Work

Lifting Session:

• Snatches: 3 sets of 3 reps @ 95 lbs

• Clean & Jerks: 2 sets of 1 rep @ 155 lbs, 2 sets of 1 rep @ 175 lbs

• Back Squats: 3 sets of 2 reps @ 225 lbs

• Good Mornings: 4 sets of 6 reps @ 85 lbs

Total Volume: 4905 lbs

Oly day. Snatches and clean & jerks moved well, back squats felt crisp, and good mornings gave the posterior chain a solid finish. Moderate load, high skill focus.

🔥 WOD – AMRAP 7: Clean & Jerks + Double Unders

7:00 AMRAP:

• 7 Clean & Jerks @ 135 lbs

• 42 Double Unders

Result: 3 rounds + 7 Clean & Jerks + 14 Double Unders (168 reps)

Rusty led the way with 3+7+16. Small but mighty crew: Ross (Alan's roommate), Mathew, Gus, Robert, Ethan, Will H. Good intensity across the board.

💪 Finisher: 50 Pull-Ups For Time

Time: 1:51

Grip was taxed from the AMRAP but still pushed through with a strong pull-up set. Always a solid finisher.

Tuesday, June 10, 2025

📊 Strength & Technique Work

Lifting Session:

• Front Squats: 3 sets of 5 reps @ 135 lbs

• Cleans: 3 sets of 3 reps @ 155 lbs

• Clean Deadlifts: 3 sets of 3 reps @ 225 lbs

• Shoulder Press: 5 sets of 5 reps @ 155 lbs

Total Volume: 9320 lbs

Continued going a little light today. Front rack work felt solid, shoulder press was consistent. Clean pulls were heavy but controlled.

🔥 WOD – Chipper (For Time)

For Time:

• 60 Wall Balls

• 50 Push-Ups

• 40 Kettlebell Swings (53 lbs)

• 30 GHD Sit-Ups

• 20 Burpees

Time: 8:22

Builder took the crown with 7:23. Lucas 8:26, Kyle/Alan/Rusty 8:29, Ethan 10:11. Hard push. Packed leaderboard today with full intensity.

🏋️️ Finisher: Pull-Up Bar Hang Challenge

5 x 1 Minute Hang

• Accumulated 3+ minutes total hang time

Grip challenge and core engagement. Great way to close the day and build resilience.

🧠 Journal Entry

Big volume today. Loved the mix of technical barbell work, a fast and dirty chipper, and a grindy finisher. The energy in the gym was strong, and Builder’s strategy to go unbroken on the wall balls paid off. He got ahead and no one could catch him. Great balance of strength, speed, and grit. Ready for what tomorrow brings.