SeaLab Fitness

Smolov Base Week 2 Day 1 Stretch, roll Squat racks were taken so until one opened: 5 round 10 back extensions, 10 chest supported rows then some anti rotation work 9@ bar, 9@95,9@135, 4×9@185 OH BB Press 5 @ 95, 5@115, 5@135, 40@45  

wew lawd Putting it in on labor day like I work at Walmart. Stretch, 2 x 20 Reverse Hypers 5 min jump rope 10 x ( 5 thrusters @ 130, 10 burpees) as little rest as possible .5 Mile run 5 x (10 ball slams… Read More

Saturday morning sweat 10 min jump rope every time you miss 5 burpees then 1 Mile run, jump rope when you get back to make it an even 20 min

TGIF Smolov base week 1 day 4 10 x 3 @ 225 every 45 seconds complete reps 3×5 power cleans at 185 4×5 db bench @ 90 super set pull ups Abs and stretching

Walked the doggo and did like 50 hyperextensions this AM Smolov Base Week 1 day 3 5@45,5@85,5@135 7×5@200 1 min rest 4 x max pull ups (weak effort tbh) Stretch

Smolov Week 3 Base Week Day 2 Stretch Warm up 7 @ 45, 7@ 95, 7@135 then 5 x 7 @ 190 (minimize rest, we went maybe too hard) 3×5 DB bench (75,85,85) then 40 reps narrow grip bench press @ 95 in as few… Read More

Smolov Week 3 Base Week Day 1 Stretch Warm up 9 @ 45, 9@ 95, 9@135 then 4 x 9 @ 175 (minimize rest) then, 4 rounds ( 5 pull ups, 10 ab wheelies, 10 pushup x bodysawz) sauna hard  

Saturday Morning Pep Up Warm up!! Some light OH pressing Get ups + pull ups 10 min partner workout 15 ball slams @ 40, 15 KB swings @ 106 FLR during partner work Finish with 400 m run

Smolov Week 1 Day 3 Warm up 3×5 @ 180, 1 x 4 @ 190, 2×2 @ 200, x1 @ 225 Power cleans: 5@135, 5@155, 5@165 Db bench 3 x 5 @ 80

Legs were pretty sore from day one so we took the 13th off then got back it today.   Smolov Week 1 Day 2!! (Intro phase) Back rehab 1×10 @ bar, 1×10 @ 135 3×8 @ 165, 1 x 5 @ 175, 2×2 @ 195,… Read More