SeaLab Fitness

First work out of the year, yay. My body was feeling very inflamed so i stuck to stretching and lighter movements to get some sweat going. Rolled out and stretched 10 min on the bike KB warm up + pull ups 10 min on the… Read More

Smolov Switching Week 2 Day 1 10 min on bike typical warm up + some rolling and stretching + pull ups all racks were taken so I messed around and did more pull ups and some dips super set with 3 x 10 tall kneeling… Read More

Smolov Switching Phase Week 1 Day 3 10 min on the bike to loosen up Did 30 min of t spine stretching which was much needed. 6 x 5 jump squats @ 65 superset with 5 chinnies or pullies depending on how I was feeling.… Read More

random day, was feeling super tight everywhere. took me a while to get moving. typical warm up + pull ups and hanging worked up to 3 195 lb push press singles 4 x 5 pull ups 30 – 20 – 10 jump ropes (3x reps),… Read More

Smolov Switching Week 1 Day 2 Typical warm up Work up to a 215 Clean like this 1 dL, 1 power clean, 1 clean 1 dl, 1 clean 1 clean Then, DB bench 3 x10 @ 60 super set 3 x 10 hanging knee ups… Read More

Smolov Switching Week 1 Day 1 Typical warm up Pause Back squat 5 x 4, @ 135, 155, 185, 225, 225 Superset of Box Jumps 3 x 10, pull ups 3 x 10 Single leg glute bridges @ 30 lb DB 3 x 10 each… Read More

maxed out my back squat today, hit 315. which was my goal for the midway point in the Smolov program. next week will begin the two week switching phase. also i worked up to a set of 4 w/ 95lb dbs on bench then i… Read More

30+ min of front split stretching typical warm up 3 rounds 10 kneeling pallov presses each way, 10 chops each way, (1,2,3 by round) turkish get ups 10 min on the Bike

ez week continues. Needing to stretch a lot. last week tore me up a bit. typical warm up + extra stretching worked up to a 205 lb power clean + “hang squat clean” double then 15 rounds @ :30 @ 135# DL/PC/HC/SQ/PP then 10 min… Read More

this week is test week for the mid point of smolov, i also have another edition of the humana rowing challenge AND THE PRESSURE IS ON. stretched and rolled for 20 min + typical warm up + pillar prep + some pull ups 5 rounds… Read More