Monday June 16, 2025

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📊 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.