SeaLab Fitness

Torokhtiy Week 2 Day 5 stretch + roll Good Mornings: 5 @ 55, 2 x 5 @ 85 Hip Snatch: 4 @ 75, 3 x 4 @ 95 Push Press: 4 @ 100, 4 @ 130, 3 @ 155, 3 x 3 @ 180 3 x 10… Read More

Torokhtiy Week 2, Day 4 (Actually did the day 2 work out since I missed it) KB warm up + pull ups and hanging Back Extension: 3 x 10 @ 45 Clean: 3 @ 135, 2 x 3 @ 155, 3 @ 165, 4 x 2 @… Read More

missed posting on the 8th and 9th but that is okay. It was all oly stuff. the 8th was hip snatch and push press and the 9th was full Snatch and full C&J. Then I missed the 11th and 12th because I was in KC… Read More

The pain continues! Week 1 Day 4 rolled out, kb warm up + pull ups Muscle Cleans: 2 x 4 @ 100, 2 x 4 @ 130 Hang Cleans: 3 @ 75, 3 @ 100, 2 x 3 @ 130, 3 x 3 @ 153, 3… Read More

P Sore. Week 1, Day 3 Rolled out Typical KB warm up  + some pull ups + some back extensions Goodmornings: 2 x 4 @ 55, 4 @ 90, 3 x 3 @ 105 Muscle Snatch: 2 x 4 @ 55, 2 x 4 @ 75… Read More

Stepped into the gym today to be greeted by the trainers who were hosting a max burpees in 1:00 challenge. Naturally I obliged and needless to say it rekt me so the rest of my work out was a wild ride. Week 1, Day 2… Read More

Although I failed to complete Smolov, it is time to move on to the olympic program. Week 1, Day 1 (smashed through this in about 35 min) 3 x 15 Back extensions ( @ Bw, 25lb, 25lb) was supposed to be good mornings, my b… Read More

TGIF, y’all. Roll out, KB warm up + pull ups Push press and jerks in sets of 3 (2 push presses like, 1 jerk) @ 135, 185, 205, 225 Front squat   5 @ 185, 5 @ 205, 3×3 @ 225 100 reps Back Squat @… Read More

Its freezing cold and no one is in the office so i took my time in the gym today. Roll + stretch, Typical KB warm up + Pull ups Front Squat: 1 x 5 @ 135, 1 x 5 @ 185, 2 x 3 @… Read More

after accidentally taking monday off I was back at it like a bad habit. rolled out, typical warm up + pullies Warm up box jumps (basically just watned to show out, 48 inches) Back squats 1 x 5 @ 135, 1 x 5 @ 185,… Read More