SeaLab Fitness

Dynamic W/U Then: Squat – 1×10, 1×5 dead stop @ 135, 1×5 @ 170, 1×5 @ 195, 5×5 @ 215# Then: Press – 1×5 @ 110, 1×5 @ 125, 1×5 @ 140, 1×12 @ 110# Then: 100x chins100x pull aparts

Swim: 100 fr, 100 IM, 100 kick 3×150 (50ez/50mod/50fast) 6×25 alternating free/fly sprint 100ez 4×100 desc. 1-4 100ez 2×25 underwater

Dynamic W/U Then: Squat – 1×10 @ 135, 2×5 @ 135 (dead stop), 1×5 @ 150, 1×5 @ 170, 1×5 @ 195, 1×20 @ 135# Then: Press – 10×5 @ 75# Then: 5 rounds – 5 weighted chins @ 25#, 20 face pulls, 20 shrugs… Read More

Dynamic W/U Then: OHS @ 65# + Pull-up ladder 10/1 9/2 8/3 7/4 6/5 5/6 4/7 3/8 2/9 1/10 Then: Mobility work

Dynamic W/U Then: Deadlift – 1×5 @ 185, 1×5 @ 205, 3×5 @ 235# Then: Bench – 1×5 @ 135, 1×5 @ 145, 5×5 @ 165# Then: 100 DB curls 50 bent over rows 3×10 reverse hypers

Run/Row: push pace = 6:30min mile pace, all out is 5:00 pace, rowing sub 1:40 500m pace 1min push pace.1 mile all out100m row1min push pace @ 2% Inc.1mile all out150m row1min push pace @ 3% Inc.1mile all out200m row1min push pace @ 4% Inc.1mile… Read More

Dynamic W/U Then: Squat – 1×5 @ 145, 1×5 @ 170, 5×5 @ 200# Then: Press – 1×5 @ 95, 1×5 @ 110, 1×5 @ 125, 1xAMRAp (12) @ 95# Then: Chins x 50 Dips x 50 Pull aparts x 100

SSST 140 – will improve

Dynamic W/u Then: Squat – 1×5 @ 165, 1×5 180, 1×5 205, 1×20 @ 100# Then: Press – 10×5 @ 100# Then: 5 rounds – 5x weighted chin ups @ 25#, 20 face pulls, 20 shrugs @ 50# kbs

‘Pissed off Girlfriend’ 1 mile run Then: 10 rounds: 1min step ups with 25# DBs 30sec Iso squat hold Then: 12 minutes TGUs w/ 35# KB Then: 10 rounds: 1min run 5 box jump/depth drop