Tuesday June 17, 2025

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🏋️‍♂️️ 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.