SeaLab Fitness

10,000m row it was tuff. 18spm is hard to keep up a decent pace. Averaged 1:55ish. Wrist is bothering me so I’m holding off on snatches for a while.

30 Min, 1 min row @ 2k pace ( 1:41) 1 min of 5 snatch ea arm (rest)

is quarantine over yet? 8,850m row (height of everest summit) this one was a burner. hit a 30 min pr and an 8000m pr on the way to the highest peak on earth

15 EMOM KB Snatch then 8 x 1000m row @ 2 min rest, averaged 1:49 i think. hurt bad.

Did a horrible job with posting this month. Ive been walking from my home office into the garage and rowing and then cooking and going to bed. Ill be better in march. Last Friday (4.24.2020) i did a 3 x 10min row that ended up… Read More

Monday 4.20 30 min row w/variable pace Tuesday 4.21 KB snatches then 10 x 750, 1:44.5 pace Wednesday Earth Day, dont exhale Thursday 1-5 Squats @ 200 + 32kg KB flow (clean snatch press) ea arm then 2 x 4000m row

Some heavy kb press, 200 lb back squats and short rowing 15 min death by thruster, @25lb dbs, this hurt so so bad 5 rounds partner work (5 bird dogs ea side, 5 curls, 5 jump squats @ 40) while not working do battle ropes

30 Min Row + KB snatch

I did this workout 2x once in AM once in pm since i failed miserable in the AM. 6 x 500m warm up then 500m time trial (AM: LOL, PM: 1:24.2) I PRd my 5hundo by 2 seconds. Not to shabby for all the distance… Read More

4 x 500 warm up then 8000m at rate 20, avg 1:54.8. my best work yet @ the low stroke rate.