Monday, June 2, 2025

/

🔥 WOD #1 – Strength Work: Heavy Focus + Complex Lifting

A big session on the barbell:

  • Back Squats: 135x2, 225x2, 225x2, 225x2

  • Snatch Complex (Snatch Pull + Snatch + OHS): 95, 115, 135, 135

  • Cleans: 155x2 (4 sets)

  • Shoulder Press: 4 sets of 6 (deload — bar only)

Focus today was form and consistency under load. Solid session with room to build.

🏋️️ Skill/Capacity Test: Death By Pull-Ups

"Death By" format: Start with 1 pull-up in minute one, then 2 in minute two, and so on until failure.

Result: 17 full rounds + 12 reps into round 18

Down 3.19 rounds from my PR. Currently sitting at 190 lbs — 15–20 lbs over my comp weight. That’s like doing pull-ups with a 20-lb vest. Best performance is in the low 170s. Time to lock in nutrition and weight management.

📅 Conditioning Block: 4K Bike Erg

Cranked out 4000 meters on the Concept 2 Bike Erg in 8:40. All out. Legs on fire.

  • Format: Interval work

  • Result: 8:40 | RX’d

Alternate Option: 1 Mile Time Trial Run

🔥 Finisher: Bring Sally Up (Push-Up Edition)

Challenge: Follow the tempo of "Flower" by Moby

  • On "bring sally up": hold at the top of the push-up

  • On "bring sally down": drop and hold at the bottom (chest hovering, knees off)

Team: Chad, Alan, Keith, Kyle, Robert, Builder, Ethan, Hayden, and me Result: Completed RX’d — full respect to everyone who gutted this out

🧠 Journal Entry

Great work from the crew today. This was one of those full-spectrum days that test every system: strength, conditioning, skill, and the mental edge. The drop in pull-up performance was a wake-up call. I know where my optimal fighting weight is, and I’m committed to dialing it back in. The journey continues.