SeaLab Fitness

make up post from my only session last week. got caught up in life and so the gym time was sacrificed. Im not too upset about it because it was a programmed rest week. work up to a Back squat max for new training max… Read More

last day of base phase for smolov reverse hypers 10 x 3 @ 250  

AM: Reverse Hypers, Smolov 7 x 5 @ 225 PM: 500 m row @ 2:00 effort 3 rounds (10 kb swings, 3 gob squats, 4 half kneeling halos each side) @ 24kg 500 m row @ 1:50 effort 6 rounds( 8 gob sqts @ 32kg,… Read More

changed it up a bit to give my body a break from heavy stuff. stretched RFESS work 2 x 10 ea leg @ 24 kg super set with SLDL @ 30 then 3 x 5 ea leg @ 2 x 24kg bells then 5 min… Read More

Smolov and Sauna 5 x 7 @ 215 then work up to 3 x 5 OH press @ 135 then stretch then sauna

gained some LBs this weekend. gonna have to sweat thems off. oh nine oh nine AM: Dog Walk, Stretch, Reverse Hypers + 4 x 9 @ 195 Back Squat PM: Roll Stretch Dead Lift: 9 @ 135, 9 @ 225, 5@275, 3 x 3 @… Read More

lite jump roping for 10 min then 10 min of jump roping w/25lb weight vest for recovery.   Then chores

A little double duty today! AM: Reverse Hypers and 10×3 Back squat @ 235 PM: meat head mania! Worked up to 2×2 @ 135 power snatch then worked up to 2×2 power clean @ 205. Next, worked up to 5@185 bench press in sets of… Read More

Early morning smolov sesh. Weights were 20lbs too low, need more plates for the garage gym. Stretch, bird dogs, reverse Hypers7×5 @ 190 back squat Sauna sesh this afternoon

Had to change the smolov cycle a bit due to workout partner injury. Will be back on track tomorrow probably. Stretched and did reverse Hypers this AM. Deadlift: 7@135,7@185,7@225,5×7@285 40 pull-ups then stretch and sauna