Monday - Friday June 27, 2025

/

🏋️‍♂️️ Weekly Training Log – June 23–27, 2025

Theme: Travel Consistency + Reconnection

📍 Back at the Garage – Team Workouts Recap

Monday:

  • Lifting: Back Squats 2-2-2-2 (225–245 lbs), Snatches 2-2 (95–135 lbs), Push-ups (box - decline), Clean & Jerk 1-1-1-1 (155–195 lbs)

  • WOD: Fran — 21-15-9 Thrusters @ 95 lbs and Pull-ups

    • Previous Time: 3:30 (Not Rx’d)

Tuesday:

  • Lifting: Back Squats 5-5-5-5 (225 lbs), Snatches 1-1-1 (95–135 lbs), Hang Cleans 2-2-2 (155 lbs), Clean Pulls 3-3-3 (225 lbs)

  • WOD: Minnekahda 5-Miler — Hilly 4.99 mi run

    • Previous Time: 42:27

Wednesday:

  • Lifting: Pause Front Squats 1-1-1-1 (185 lbs), Snatch + Overhead Squats (95–115 lbs), Cleans 2-2-2 (155–175 lbs), Stiff Leg Deadlifts 6-6-6-6 (185 lbs)

  • WOD: Mr. Joshua — 5 Rounds: 400m Run, 30 GHD Sit-ups, 15 Deadlifts @ 250 lbs

    • Previous Time: 29:05

Thursday:

  • Lifting: 1 1/4 Back Squats 2-2-2-2 (185–225 lbs), Snatch + Hang Snatches (95–115 lbs), Clean & Jerks (Wrist limited to 155 lbs), Clean High Pulls 3-3-3

  • WOD: Normal Park Stair Run — 3 Rounds: 1 mi Run, Stairs, 10 Burpees, 10 Clapping Push-ups, 1 mi Run

    • Previous Time: 31:36

✈️ Travel Training Log – Cabo Week

June 23–26

Daily Workout: Deck of Cards

  • Spades: Burpees

  • Clubs: Push-ups

  • Hearts: Sit-ups

  • Diamonds: Squats

  • Jokers: Wild movement

  • Face Cards: 10 or 1 | Aces: 11 or 1 | Numbers: Value or 1

Simple, scalable, and effective. The deck never fails me on the road. Got great consistency even while away.

📊 Friday – June 27, 2025

Strength & Technique Work

Lifting Volume: 5,265 lbs
Rx’d Total: 3,130 lbs

  • Back Squats: 5x5 @ 135 lbs

  • Snatch Balance: 3x1 @ 75 lbs

  • Hang Snatches: 3x2 @ 75 lbs

  • Snatch High Pulls: 3x3 @ 135 lbs

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

🔥 WOD – “Daniel” (Modified)

For Time:

  • 50 Pull-ups

  • 30 Assault Bike Calories

  • 21 Thrusters @ 75 lbs

  • 60 Assault Bike Calories

  • 21 Thrusters @ 75 lbs

  • 30 Assault Bike Calories

  • 50 Pull-ups

Today’s Time: 18:22
Previous Time: Not recorded (standard format uses run and 95 lb thrusters)

Used lighter thrusters and substituted the bike. New SRX grips helped — hit 35 and 30 unbroken on the pull-ups. Nice ease back into intensity.

🧠 Journal Entry

Returned from an incredible Cabo trip — it was a much-needed reset for Cynthia and me. The intentional time together left me feeling recharged and aligned. I stayed consistent with deck workouts throughout the week. Today was all about moving smart and prepping to ramp intensity next week.

Big takeaway: Travel doesn't have to break momentum — it's a pivot, not a pause. Ready to push hard next week.