Thursday June 5, 2025

/

🏋️️ Weekly Training Log – June 5, 2025

Theme: Heavy Barbell & Conditioning Pairings with Gymnastics Practice

📊 Strength & Technique Work

Lifting Session:

  • Sotts Press: 5-5-5-5-5 — worked up to 65 lbs @ RPE 7

  • Clean Grip Overhead Squat: 3-3-3 @ 65 lbs (80–90%)

  • Power Clean: 2-2-2-2 @ 175 lbs (85%)

  • Barbell Bent Over Row: 8-8-8-8 @ 135 lbs @ RPE 8

Total Volume: 7535 lbs. Good movement under load. Focused on mobility and posture throughout. Quality reps all around.

🔥 WOD #1 – 7-Minute Clean & Jerk + Double Under AMRAP

7-Minute AMRAP:

  • 7 Clean & Jerks (155 lbs)

  • 42 Double Unders

Result: 3 Rounds + 5 Clean & Jerks (152 reps)

Tough barbell cycling with heart rate climbing fast. Repeat of a 2015 benchmark — holding ground. Felt strong through round 3.

🏋️️ WOD #2 – 21-15-9 OHS + Row (Calories)

21-15-9 Reps for Time:

  • Overhead Squat (95 lbs)

  • Row for Calories

Result: 5:05 (Previous Best 2015)

Quick transitions and tight form on OHS. Row was gritty. Solid effort all the way through. Matched past intensity.

💪 Cooldown & Core Stability

3–5 Rounds:

  • Hollow Hold – 30s

  • Side Plank Hold (each side) – 30s

  • Copenhagen Hold – 30s

Warmup Prior Included:

  • Seated Arm Raise – 20 reps

  • Rotator Cuff Mobility – 60s each side

  • Wrist Rocks – 20 reps

  • Wrist Flex Hold – 60s

Mobility warmup and cooldown helped the heavier lifting feel smooth. Staying bulletproof during a high-output training block.