Wednesday July 9, 2025

Wednesday July 9, 2025

Big lifting day with 4,900 lbs across squats, snatches, and jerks, followed by 12 minutes of Rahoi intensity. This log details reps, rounds, and results with a focus on high performance.

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Monday July 7, 2025

Monday July 7, 2025

Heavy barbell work with Clean & Jerks and Back Squats, then a 6-round endurance test of 400m runs and pull-ups. Honest journal reflection on current weight and goals.

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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.