Friday July 18, 2025

/

🏋️‍♂️ TRAINING LOG – JULY 17, 2025

Location: Garage Gym – Lifting, EMOM, and Run Test

STRENGTH – SOTS PRESS, POWER CLEANS, OVERHEAD SQUATS

Prescribed Sets:

  • Sots Press: 5-5-5-5-5, heaviest weight per set

  • Power Clean: 2-2-2-2, heaviest weight per set

  • Overhead Squat: 2-2-2-2, heaviest weight per set

Lifting: Sots Press, Power Cleans, and Overhead Squats
Sots Press 5-5-5-5-5, using heaviest weight per set
Power Clean 2-2-2-2, using heaviest weight per set
Overhead Squat 2-2-2-2, using heaviest weight per set

Athlete Instructions
Inst
Tuesday December 5, 2023
Status: completed

Warmup – Repeat 3 Rounds:

  • Kneeling pec stretch – 30 sec each side

  • Shoulder rollover – 45 sec

  • Standing pec stretch – 30 sec each side

A) SOTs Press: 5x5 @ RPE 7
65
B) Clean Grip Overhead Squat: Build to
4x2 @ 75–80%
95
C) Power Clean: Build to
4x2 @ 75–80%
185

Cooldown – 3 Rounds:

  • Glute bridge (single leg) – 10 reps each side

  • Single leg RDL – 10 reps each side

  • Single leg calf raise – 10 reps each side

Log Result
Previous 3485 lbs | 45 lbs, 45 lbs, 65 lbs, 65 lbs, 65 lbs, 185 lbs, 185 lbs, 195 lbs, 205 lbs, 65 lbs, 65 lbs, 65 lbs, and 65 lbs | Rx'd - 08-30-2024

⏱ ALT EMOM – WALL BALLS & KETTLEBELL SWINGS

EMOM x 14 mins – Alternate Each Minute:

  • 12 Wall Balls

  • 12 Kettlebell Swings

Alt EMOM 14 mins: Wall Balls and Kettlebell Swings
Every 1 min for 14 mins, alternating between:
12 Wall Balls
12 Kettlebell Swings

Log Result
Previous Completed | Rx'd - 08-14-2015

🏃‍♂️ RUN – 2 MILE TIME TRIAL

Workout: All-out effort for time
Distance: 2 miles

Run 2 mi TT
Run 2 mi
This is an all out effort for time.

Log Result
Previous 15 mins 10 secs | Rx'd - 08-14-2015