Skipped Monday, was not feeling motivated at all. Today was a full body blast, will likely swim tomorrow . Roll, hang KB warm up complex + 3×3 pull ups 3 rounds (5 pull ups, 5 dips, 5 anti-rotation band twist thimhs) Ladders 1-5,1-4 pistol squats… Read More
Played softball the night before, kinda sprained my wrist hard to tell what is wrong, flexion is a little sore. Roll and stretch, hang KB warm up complex + pull ups 1 rep deadlift, 1 rep power clean, 1 rep focus on catching clean low… Read More
30 Min t-spine stretch and strengthen 2000, 1500, 1000, 500 m row with 3 min EZ rowing between each set roll and stretch
upper body blast roll stretch hang KB warm up + pull ups KB clean and press ladder 1-5 @ 24kg then 1-5 @ 32kg (super set with same rep scheme pull ups) db bench alternating arm 3×10 @ 80, 2×8 @ 85 run on tread… Read More
Early Week lower body blast again, i think this is my 4 week. the RFESS still completely gasses me, not sure why. Roll, stretch, hang KB warm up complex + 9 pullups (3×3) 3 rounds (5 dips, 5 pullups) + anti-rotation ab work ladder 1-5,… Read More
TGIF – this workout was not really part of my current work out regimen but i was interested in how i would do on power cleans. I hit my “max” (never really try to go over 225) at the lowest body weight i have been… Read More
P sore from the clean complex stuff. upper body blast day. rolled out, BB OH press, worked up to 5 sets of 3 @ 135 then some singles at 155 super set with pull ups BB Push press started @ 135 and did doubles up… Read More
in the new gym, “wel at Humana” its pretty awesome. rollout and stretch KB warm up complex + pull ups 3 rounds – 5 dips, 5 pullups ladder 1-5, 1-3 of pistol squats super set with SLDL KB 8-7-6 RFESS @ 24KG KB super set… Read More
TGIF 10K row in 38 min (1:56 ish avg, held it together for the first 6500 then it broke me)
new gym @ work is opening up next week. very exciting. Has stair steppers, jacobs ladder, woodway dreadmills, bumper plates and a power rack. recovery room. Etc. I’m looking forward to getting some good workouts in there. upper body blast day + running rolled out… Read More
SeaLab Fitness 