SeaLab Fitness

Dynamic W/u Then: Deadlift – 1×5 @ 205, 1×5 235, 3×5 @ 265# Then: Bench – 1×5 @ 145, 1×5 @ 165, 5×5 @ 185 Then: 5 rounds – 20 curls, 10 bent over row, 10 reverse hyper

Dynamic W/u Then: Squat – 1×5 @ 170, 1×5 @ 190, 5×5 @ 225# Then: Press – 1×5 @ 105, 1×5 @ 120, 1×5 @ 135, 1×10 @ 105# Then: 50 chins50 pull aparts50 dips

Swam a 2000 then guzzled a six pack.

Dynamic W/u Then: Squat – 1×5 @ 185, 1×5 @ 205, 1×5 @ 230, 1×20 @ 135# Then: Press – 12×5 @ 95# Then: 5×5 chins @ 40# 5×20 face pull 5×20 shrugs @ 50#

Dynamic W/u Then: DL – 1×5 @ 225, 1×5 @ 250, 3×5 @ 280# Then: Bench press – 1×5 @ 150, 1×5 @ 170, 5×5 @ 195# Then: 5 rounds – 20 DB curls 10 bent over row 10 reverse hyper

Dynamic W/u Then: 5 rounds: 3x 1 weighted pull up @ 40# + 6 clapping pull ups …some how, only minor callus damage.

Dynamic W/u Then: Squat – 1×5 @ 190, 1×5 @ 215, 5×5 @ 240# Then: Press – 1×5 @ 120, 1×5 @ 135, 1×5 @ 150, 1×10 @ 120 Then: 50 chins 50 dips 50 pull aparts

Dynamic W/u Then: Squat – 1×5 @ 170, 1×5 @ 195, 1×5 @ 225, 1×20 @ 135# Then: Press – 10×5 @ 105# Then: 5 rounds – 5 chins @ 25#, 20 face pulls, 20 shrugs @ 50#

Dynamic W/u Deadlift – 1×5 @ 210, 1×5 @ 235, 3×5 @ 265# Bench – 1×5 @ 145, 1×5 @ 165, 5×5 @ 185# 5 rounds: 20 ez bar curls @ 45# , 10 bent over rows @ 110#

‘Russian Aggression’ 10 rounds: 3x Front Squat @ 155# 5 rounds: 8x DL @ 185#, 30m sled push loaded with 180#, 5x one arm over head sit ups @ 30# 3 rounds: 10 elevated push ups, 10 pull ups, 8x dumbbell press @ 40# 3… Read More