SeaLab Fitness

TGIF. Rolled out, typical KB warm up + some pull ups. worked up to a couple of 225 lb power cleans 30 min on the erg, f stretch, sauna

Pushed my self a little harder today but still not feeling as strong in the squat department. rolled out, typical KB warm up + pull ups 1 x 5 @ 135, 5 x 5 @ 225 Back squat 1 x 10 @ 135, 1 x… Read More

back in the lab for day two of flu recovery week. legs and hips were a bit tight so went for an upper body blast. Rolled out on the vibrating foam roller, always a treat. Typical KB warm up + pull ups 6 rounds of… Read More

holy crap. back at it. the flu nearly killed me. down 5 lbs to 195 today. mostly lost gains I assume. today was such a brutal workout, didnt do much. I think its going to take me a week to get back in it. Major… Read More

weird day, just needed to move. also wanted to try out my new MyZone app and chest strap. Typical warm up + rolling+ pullups DB bench 10 @ 70, 8 @ 80, 5 @ 90 OH squat 10 @ bar, 3 x 5 @ 95,… Read More

Smolov Intense Week 1 Day 2 rolled out on the vibrating foam roller again, its a wild ride Typical KB warm up ( 3 round 10 swings, 3 prying goblet squats, kneeling hip stretches, 4 half kneeling halos each side, 5 pull ups) Back Squat… Read More

Didnt have much time today in the gym to get stuff done, will be doing day 2 tomorrow. rolled out on these new vibrating foam rollers and it was awesome. typical warm up + pull ups worked up to a 215 lb clean sauna  

Smolov Intense Phase Week 1 Day 1 Was going to wait and do this on Tuesday because I went after so hard on Friday and didnt recover well but I said screw it. Did not get the last 2 heavy reps but I’m glad to… Read More

Smolov Switching Week 2 Day 3 Roll + Stretch + KB warm up + pull ups 3 rounds ( 5 depth drop box jumps, 10 banded Good mornings, 5 ea side reverse KB lunges @ 24kg) 4 x 6 BB squat jumps @ 65 lb… Read More

Smolov Switching Week 2 Day 2 Stretched and rolled, then the typical KB warm up + pull ups 3 rounds (10x tall kneeling pallof press, 6 seated box jumps) worked up to 3×4 BB press @ 135 super set w/3 pullups Worked up to 185… Read More