SeaLab Fitness

Dynamic W/U Then: DL: 1×5 @ 195, 1×5 @ 220, 3×5 @ 250 Then: Bench press: 1×5 @ 135, 1×5 @ 155, 5×5 @ 170# Then: Bent over row 3×10 @ 110# Curls 3×20 @ 30# Dbs Then: Abs with the wife

Six rep Barbell Complex: DL, Hang Clean, FS, Press, Back squat, push up @ 85, 95, 105, 115 Then: ‘Ben Franklin’ 5 rounds: 1 min KB swings @ 53# 20x cauldrons @ 30# 15x toes to bar 20x GHD sit ups 20x reverse hypers

Dynamic W/U Then: Back squat: 1×5 @ 160, 1×5 @ 180, 5×5 @ 205# Then: Press: 1×5 @ 100, 1×5 @ 116, 1×5 @ 130, 1×15 @ 100# Then: 100 chin ups 100 band pull aparts

Bad Bush (5 rounds) 400m run 10 renegade man makers @25# DBs 10 pullups

“10’s” Recovery day. Needed to get the appetite going. Ten laps around the track + 10 reps of an exercise between laps. 1. Squat jump 2. Push ups 3. Tuck jump 4. Burpees 5. Clap push up 6. Lunges (10ea) 7. Split jump (10ea) 8.… Read More

Dynamic W/u Then: Squat – 1×5 @ 165, 1×5 @ 185, 5×5 @ 205# Then: Press – 1×5 @ 100, 1×5 @ 115, 1×5 @ 130, AMRAP (10) @ 100# Then: 100 chin ups 100 band pull aparts… if you stop penalty of 10 burpees.… Read More

Dynamic W/u Then: Power clean + front squat + hang clean combo At least one ever minute 20 rounds. 12×95#, 4×115,4×135# Then: 3×1 power clean singles @ 185# Then: 8×3 hang clean @ 165# Then: 5×3 front squat + 5 broad jump in between sets.… Read More

Dynamic W/U 10-9-8-7-6-5-4-3-2-1 Pull-up + push up + dips Then: DB bench 3×8 60,70,70# Then: Bench press 5×3 135,155,175,175,175# Then: Bench press 10×10 @ 95# Then: 7min max reps: burpee/pull up

30min run at variable speeds Then: 3x 200m row + 5ea reverse lunge SA OH press @ 50# KB 3x 200m row + 10 KB swings 3x 200m row + 5 dips + 5 pull ups Then: 5×5 toes to bar