SeaLab Fitness

Dynamic W/u DB complex: 6 reps, Three rounds @ 25# Hi-pull, bent over row, hi-pull, front squat push press, OHS SOTS press combo, pushup to one arm row Then: 5×15 bench press @ 95# Then: 3x 3 DB flys, 5 DB bench @ 35# Then:… Read More

Dynamic W/u 2×5 wall squat 2×10 squat @ 135# 2×5 goblet squat @ 70# Then: 2×10 lunge onto 24″ box 2×10 split squat @ 15# 2×10 OH Squat @ 15# Then: 5×3 deadlift 185,205,225,245,255 Then: 5×5 deadlift @ 245# Then: 3×10 straight leg DL @… Read More

Dynamic w/u 2x(1-6) push up ladder 2x(1-6) pull up ladder Then: 3×10 BB bent over row @ 135# 3×10 single arm DB row @ 50# 3×10 pull-over @ 70# kb 1x(1-6) push up ladder 1x(1-6) pull up ladder

.5 mile run 2×5 wall squat 2×10 squat 2×5 off the box squat @ 55#kb Then: 3×6 Db step ups @ 45#, 75#, 95# Then: 3×5 back squat @ 135#, 155#, 185# Then: 10 rounds: 3 back squat @ 205#, 50yrd sprint

.5 mile run 2×20 squat 2×20 sit up 4×10 push up 3×10 deck squat Then: 100 squats 90 push ups 80 sit ups 70 burpees 60 deck squats 200 yard bear crawl 90sec Forward leaning plank after each exercise

I started reading Mark Rippetoe’s Starting Strength. I finished the chapter on low bar back squatting; so of course I had to hit the gym and try it out. .5 mile run & my dynamic warm up Then: 7×10 low bar back squat with the… Read More

OTF with the wife – it ended me. Highlights: Burned 1000cal. Over 40 splat points Rowed over 4000m in a 14 minute block I earned some ice cream.

.5 mile run & dynamic warm up Then: 3×10 shoulder dislocate 3×10 Front DB raise @ 20# 3×10 Lateral DB raises @ 15# 3×10 reverse fly @ 10# Then: 10-9-8-7-6-5-4-3-2-1 Bench @ 135# – pull ups – push ups – plank pulls Then: 4 x… Read More

.5 mile run & dynamic warmup Then: Barbell complex – Deadlift, bent over row, hang clean, front squat, push press, back squat, push up – 6 reps each. 75#, 85#, 95#, 105# Then: 5×5 Front Squat 1×135, 2×165, 2×185 Then: 4x20sec air squat/10sec rest

The wife and I went to the track today. .5 mile warm up Five rounds: 5 x hand release push up, 10 x air squats 6 rounds 30/30sec Sprint/walk 6 rounds 30/30sec box jump/step ups 6 rounds 30/30sec bear crawl/rest Warm down: walked the dog