Friday July 11, 2025

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🏋️‍♂️ TRAINING LOG – JULY 11, 2025

Location: Garage Gym – Lifting + Conditioning Intervals

STRENGTH – PAUSE OVERHEAD SQUATS, SNATCHES, SOTT PRESS

Total Volume: 2,770 lbs
Rx’d Total: ✔️
Target Bodyweight Delta: -540 lbs

Lifting Breakdown:

  • 2 Pause Overhead Squats | 75 lbs

  • 2 Pause Overhead Squats | 75 lbs

  • 2 Pause Overhead Squats | 95 lbs

  • 2 Pause Overhead Squats | 95 lbs

  • 2 Pause Overhead Squats | 95 lbs

  • 1 Snatch | 75 lbs

  • 1 Snatch | 95 lbs

  • 1 Snatch | 95 lbs

  • 1 Snatch | 95 lbs

  • 1 Snatch | 115 lbs

  • 5 Snatch Sott Press | 45 lbs

  • 5 Snatch Sott Press | 45 lbs

  • 5 Snatch Sott Press | 65 lbs

  • 5 Snatch Sott Press | 65 lbs

  • 5 Snatch Sott Press | 65 lbs

Lifting: Pause Overhead Squats, Snatches, and Snatch Sott Press : 2770 lbs | 75 lbs, 75 lbs, 95 lbs, 95 lbs, 95 lbs, 75 lbs, 95 lbs, 95 lbs, 95 lbs, 115 lbs, 45 lbs, 45 lbs, 65 lbs, 65 lbs, and 65 lbs | Rx'd -540 lbs

🚴 CONDITIONING – BIKE ERG INTERVALS

Workout: 1 x 40 Minutes Bike Erg
Distance: 18,900 meters
Rx’d: ✔️

  • Bike Erg – 40 mins | 18,900 m

Bike Erg : 1x 40 mins : 18900 m | Rx'd

Other workout: 5 mile run

We were all over the place today. All of us lifted, then one group hit a deck of cards, one group ran 5 miles and Ethan and I biked for 40 minutes for max distance. Ethan won!