SeaLab Fitness

Dynamic W/u Then: 2×5 wall Squat 2×10 back squat 2×5 KB squat 2x20m lunge Then: 5×3 back squat 185,205,225,245,245 Then: 6×1 pause squat 245,245,255,255,255,255 Then: Five rounds of 5x KB front rack squat @ 2 60lb KB + farmers walk

Dynamic W/u 3×10 shoulder dislocate Then: 2x(30sec on/ 30sec OH rest) @ 10# DB two rounds 1 min rest between Then: 3×10 front raise @ 25# DB 3×10 lateral raise @ 10# DB Then: 5×10 DB Bench @ 60,70,75,75,75 Then: 5 rounds push ups to… Read More

Dynamic W/u KB Situation: 5 rounds – 15 swings, 10 goblet squats, 3 single arm clean to press @ 60# kb Swim: 300fr 200 kick 4×25 build 1×50 ez 1×25 allout 1×25 ez 1×50 all out 3×100 moderate 3×100 negative split 3×100 slow, med, fast… Read More

Dynamic W/u Workout: 2×5 wall squat 2×10 bb squat 2×5 goblet squat 4x20m lunge (10m forward/10m backwards) Then: Barbell Lunge (alternating legs) 20 reps @ 45# 10 reps @ 95# 10 reps @ 135# 8 reps @ 165# Then: Alternating lunge (forward/backward by leg) 1×6… Read More

Dynamic W/u 3 rounds, 6 reps of each, with two 20# kbs: Hi pulls, bent over row, hang clean, front squat, push press, OHS to SOTS press, push up Then: 4x(30sec on/30sec off) burpee/pull up Two sets, min rest between Then: 10-1 pushup ladder Then:… Read More

Rest day: KB @ 40# 50 kb lunges 40 jumps 30 Russian twist 20 push ups 2×10 curls Pool work: 400 free style, 300 IM drill, 200 kick, 100 fast, 100 cool down.

Dynamic W/u Barbell complex, 6 reps of each: Deadlift, bent over row, hang clean, front squat, push press, back squat, push up @ 80#,85#,95#,105# Then: Deadlift: 6×3 @ 185, 225, 235, 275, 275, 295# Then: Deadlift: 5×5 @ 225# Then: 2x250m row all out 1min… Read More

Dynamic W/u 3×10 shoulder dislocate Then: 2 rounds of 2x 30/30sec DB OH press @ 15# rest is in OH position Then: 3×10 DB front raises @ 25# 3×10 DB lateral raises @ 15# Then: DB incline bench 1×10 @ 40# 1×10 @ 50# 3×10… Read More

Rest day. Rolled out on the trigger point. Did some stretches. Then took my pet rock (52#) on a 1.5 mile walk.

Dynamic W/u 2×5 wall squat 2×10 squat @ 95# 2×5 goblet squat @ 65# Then: 3×5 squat 135,185,205 Then: 10×10 back squat @ 135# Then: 10×5 feet to hands Then: 5min row cool down (finally back on the Concept 2)