SeaLab Fitness

EMOM Power clean + hang clean + front squat. 5×135, 5×175, 3×185, 2×210 EMOM OHS 8×95, 8×95, 8×115 Deadlift 5×135, 5×225, 5×275, 5×300, 3×335, 3×365, 2×385, 2×405, then failed at 435

EMOM Clean + Press – 5×135, 3×165, 3×185, 2×205, 2×215 EMOM BB curl slow on negative 1x8x95, 2x8x105 3×10 dips 3×6 pull ups 3×20 pull aparts 2×2,3,5 SA DB press 40# Then Swam with the local Masters team did a cool 2000yrds

3 mile HIIT run 4 rounds: 150m row all out followed by 10 goblet squats Pause bench 2×2,3,5 185, 225 And then some curls and presses

EMOM Whip snatch – 95×8, 115×8, 125×8 EMOM clean grip Snatch – 95×8, 115×5, 135×3 EMOM Squat – 5×135, 5×225, 3x 2,3,5 255, 275, 315 3×10 chins 3×10 shrugs @ 90

DJ Oly transformation Day 2 EMOM 1 clean + 8 front squats 135, 165, 185, 185 EMOM 1 snatch + 8 OHS 95, 95, 95 Three rounds: 2,3,5 deadlift 225, 275, 315, 5 toes to bar, farmers carry down and back with 100s Run around… Read More

Sadly, bulking season is over and so is powerlifting – for now. I will post a summary when I have some time — maybe this weekend? Today I started the Dan John transformation program. The model is a three week pre-olympic lifting program with three… Read More

Did some mobility crap. Then: Brian cushing arms Was bored so… Jeffersons – 5×225, 3×275, 1×315 Split jeffersons – 4ea x135, 4ea x225, 2ea x275

Squat – 5×135, 5×225, 5×255, 3×295, 3×325, 20×225 Power clean – 5×135, 5×165, 3×185, 3×205, 3x3x185 50 chins 100 face pulls 3x10x95 pause at top shrugs

Deadlift – 5×135, 5×225, 3×275, 5×300, 3×340, 3×375, 1×405, 1×425, failed at 435. Bench – 2sec pause. 5×135, 5×185, 3×210, 3×235, 2×275 Barbell curl 10×70, 10×70, 10×80, 10×80, 4x5x90 DB SA no post row 3×6 95, 100, 100 Maxed out so I bailed on my… Read More

Squat – 5×135, 5×225, 5×255, 3×295, 2×325, 1×345, 1×365, 3x5x255. 365 felt quick and easy. Press – 5×95, 5×115, 3×125, 2×140, 1×145, 3x5x115 50 chins 50 dips 100 pull aparts