SeaLab Fitness

Ayy, posting the morning after and woof. Sore in weird places. Typical warm up 2×10 DL @ 225 10 min 1 rep every :30 @315 (did a double on round 5, was a mistake) 5 rounds: 10 KB swings, 5 single Arm swings (ea), 5… Read More

warming up took forever today. I am incredibly sore from the squats and snatches. but I had to press on to defeat a former SeaLabber again. roll-stretch-KB warm up- pull ups 10  each side w/24 kg kb alternating arms clean/press/snatch/windmill 6 each side w/32 kg kb alternating… Read More

Mondays. Woof. V low energy, been battling a stomach illness . Roll out, KB warm up, pull ups Work up to 225 front squat (5x 135,185,205) @ 30 seconds rest Reps scheme -> 2,2,1,1,1,2(backsquat),1,2(back),1,1 30 reps OH press w/bar Lite DB play for 5 min.… Read More

Late post for Friday   Hit a nice upper body blast today. KB warm up + pullups 2 ladders to 5 @ 32kg KB press + pull ups DB bench 8 @ 60, 3 x 6 @ 85, 1 x 6 @ 90 Ab wheelies… Read More

was inspired by former Sea Lab contributer, Trey Borger, to do a 30 min row for distance. Rolled out KB warm up complex 1000m row warm up 30 min row, 7,690m, really wanted 7,700 but i coasted the last 10 seconds thinking i had it… Read More

long weekend took its toll so i am going to pretend this is a de-load week… 30 min stretching (got to do it outside) front split training. 2k m row max out your heart rate then go easy, made it to about 1250m until i… Read More

Forgot to post this one. Was feeling pretty fatigued, exercised 5 straight days. Rolled out KB warm up Middle split training for 30 min worked up to a 215 power clean. Ab wheelies. Called it a day

Low impact Cardio. Rolled out and stretched hopped on the rower 2000m @ 7:30 mostly a warm up but pushed it a little 250m EZ 1500m row, 1 min recovery pace 1000m row, 1 min recovery pace 750m row, 1 min recovery pace 3 x… Read More

weird day in the gym. just sort of played around. rolled out KB warm up + 3 x 5 pull ups work up to 225 lb front squat then do 3 rounds 3 reps front squat immediately into 2 reps back squat did 1 round… Read More

Feeling sore and tight in weird places after yesterday. I will defeat that KB complex! Upper body blast today. Rolled out a lot and stretched KB warm up + 3×5 Pulls and hanging 1×5 ea arm snatch to windmill @ 24kg 1×5 ea arm kb… Read More