Wednesday June 4, 2025

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🏋️️ Weekly Training Log – June 4, 2025

Theme: Deload, Movement, and Staying Loose for the Big Weekend

📊 Strength & Movement Maintenance

Lifting Complex:

  • Pause Back Squats – 3 sets of 3 reps @ 135 lbs

  • Snatch Pull + Snatch – 4 sets of 1 rep @ 75 lbs

  • Snatch Pull to Knees – 3 sets of 5 reps @ 135 lbs

Total Volume: 3540 lbs. Focused on lighter weights and quality movement. Keeping the system primed without fatigue heading into wedding weekend.

🔥 WOD #1 – 5-Minute Bear Crawl & Squat AMRAP

5-Minute AMRAP:

  • Bear Crawl – 50 ft

  • 5 Back Squats @ 1x Bodyweight (135 lbs)

Result: 5 Rounds + 25 ft

Solid effort under control. Focused on positioning and steady effort. Movement felt clean and intentional.

🏋️️ WOD #2 – Turkish Get-Ups + Sit-Ups

5-Minute AMRAP:

  • 6 Turkish Get-Ups (Alt. Arms), 35 lbs

  • 10 Standard Sit-Ups

Result: 2 Rounds + 4 TGUs (36 Reps Total)

Kept tempo steady. TGUs are such an underrated tool for control, balance, and functional strength. Core felt sharp.

💪 WOD #3 – Kettlebell Swings + Burpees

5-Minute AMRAP:

  • 10 Kettlebell Swings (70 lbs)

  • 10 Burpees

Result: 4 Rounds + 10 Swings + 7 Burpees (97 Reps)

Finished strong. This one brought the sweat. KB swings felt snappy, and burpees kept the heart rate high. Good flow heading into the weekend.

🧠 Journal Entry

Today was about staying loose and moving well — not about numbers or intensity. With everything going on this weekend, I’m grateful to be able to train, feel the body move, and share time with great people. That 10-minute squat finisher helped more than I expected. I'm ready to shift gears and be present for Hanna and Braden. Let’s go.