SeaLab Fitness

Dynamic W/u Then: Dead lift – 1×5 @ 215, 1×5 @ 250, 3×5 @ 280# Then: Bench press – 1×5 @ 165, 1×5 @ 190, 5×5 @ 210# Then: 5 rounds of 1×10 bent over row at 110# 1x10ea bicep curl 1×10 reverse hyper

Joey (Winner) DeFranco Day 1 1a SA DB Bench 1×8 @ 50, 1×6 @ 60 2×4 @ 70# 2a DB floor bench 1×25 @ 50, 1×20 @ 50# 3a bent over row 4×15 @ 100# 3b tricep push down 4×15 4a DB shrugs with 2… Read More

Dynamic W/u Then: Squat – 1×5 @ 190, 1×5 @ 225, 5×5 @ 245# Then: Press – 1×5 @ 115, 1×5 @ 130, 1×5 @ 145, 1×10 @ 115# Then: 50 chins 50 dips 50 pull aparts

Four rounds of: Pull up ladder (1-2-3-4-5-6-4) 20x KB swings @ 50# 10x dips 4ea arm TGU @ 35# Farmers walk w/ 50# KBs Then: 1000 yards swim

Jordan Stanley Special 1a 3×8 DB squat jump @ 25#1b 3x4ea pistol squat1c 3×6 sumo squat reach 2a hang clean 1×4 @ 135, 3×2 @ 185, 205, 205#2b 3×8 ab wheelies2c 3×10 wall slides 3a back squat 1×8 @ 185, 1×5 @ 225, 3×3 245,… Read More

Dynamic W/u Then: Bench – 3×5 @ 135, 185, 205# 2x 2-3-5 @ 225# Then: Bat wings @ 65# 10x 5sec holds Then: SA OH press 2x 2-3-5 @ 40# Then: 5x barbell Complex 3 reps each of row, clean, front squat, press, back squat,… Read More

OTF with the wife Tread: 5min run for distance (held 6:30 for 2min, 6:00 for 2 min, 5:30 for 1 min) 2.5min base (7:00) pace 3min push (6:30) pace 2min base pace 90sec push pace 90sec base pace 30sec All out (5:00) pace Rower: All… Read More

Dynamic W/u Then: Some KB play Then: Hang Clean to front squat 1×5 @ 135, 3×2 @ 185, 205, 225 Then: Front Squat 5×2 @ 190# Then: Back squat 8x (20sec on/10sec off) @ 135# Then: Press 8x (20sec on/10sec off) @ 95#

Dynamic W/u Then: Bench press – 1×5 165, 1×5 185, 1×5 205, 1×5 215, 1×5 225 Bat wings – 2×5 10sec hold @ 60# KB One arm press – 2×2-3-5 53# Barbell Complex – 3×3 reps of each: row, clean, front squat, press, back squat,… Read More

Squat play x2 “Those Burpees Suck” 10 pull ups + 20 KB swings + 30 box jumps + 40 push ups + 50 sit ups + 60 burpees + 10 pull ups Stretched and rolled afterward for the mobility