Tuesday, June 10, 2025

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📊 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.