SeaLab Fitness

Low energy today. Week 4 Day 1 Warm up 1 x 20@165 back squat 15 min EMOM 10 snatch, 10 snatch, power push up

Wew lawd a grinder. Strength: add weight until it’s too heavy then do a a new movement, OH press, Power clean, squat, Deadlift all sets of 5. Got to 155 on OH press the 185 on power clean then 275 on back squat then 345… Read More

AM: Week 3 Day 2 Warm up, 1 min plank 2 x 10 Back Squat @ 155 5 x 10 KB press ea arm @ 24kg, super set 5 pull ups PM: Repeat-ish warm up, 2 x 10 Back Squat @ 155, 185 5 rounds… Read More

Nice 4 day break felt great today. Also BW was surprisingly 194. PM1: 3 rounds of the warm up 1 min plank 1×20 back squat @ 155 5 rounds EMOM of 2×10 snatch 1×5 power push ups 4x30seconds on woodway tread (15 sec build, 15… Read More

AM: .7 mile walk, 1.4 mile run slowly then 50 KB swings

Week 2 day 2 Warm up: 10 squats, 5 push ups, 5 jump squats, 15 reverse Hypers 2×10 back squat @ 145 5 rounds 10 KB press ea arm @ 24kg, 5 pull ups Pulled the same muscle in my neck on both sides so… Read More

Make up from Saturday 1/11 – I just did stretching and my typical warm up plus a few heavy presses (72) and a few heavy KB cleans (96) AM: Week 2 Day 1 Same as Day 1 Week 1 but add 10 lbs to squat… Read More

Week 1 Day 3 still trying to get back into lifting shape Warm up: 3 rounds 10 squats, 5 push ups, 5 jump squats, 20 reverse Hypers1:00 plank 4×5 Back squat @ 135 5 rounds EMOM: (15 total min) 2×10 KB snatch,1 x5 power push… Read More

Week 1 Day 2 of my own creation Warm up: 3 rounds 10 squats, 5 push ups, 5 jump squats, 20 reverse Hypers Strength?: 2 x 10 Back squat @ 135 Strength/power: 5 rounds EMOM of 5 clean and press ea arm, 5 pull ups

Week 1 Day 1 of let’s see how long this lasts Warm up: 3 rounds 10 squats, 10 push ups, 5 squat jumps , 20 reverse Hypers Strength: 1×20 Back squat @ 135 Power: 5 rounds EMOM of 5 snatches each arm, 5 snatches each… Read More