SeaLab Fitness

Morning sesh, would like to switch to these but we shall see. 2 x 500m warm up then 15 min emom snatch @ 24kg then 3 x 3000m row on 2 min rest rate 18

Lil grinder extra action today. 3x 5 squats @ 135, 24kg swings 1-5 ladder of squat @ 200, swings @ 106, jump squats @ 40 2×20 min row w/2 min rest (roughly over 10k total)

yikes, not posting 4/7 – 10K Row 4/8 – Off, drank margaritas mid-week double yikes 4/9 – 3 Min TT @ rate 24 4/10 – 5 x 2000m row 4/11 – 2000m row ez, 15 min emom snatch, Vested 1776 (18:30)

El Murph- 54:45 Yaba mf dabadoo

Back on da erg. 2x500m warm up 30 min row @ 21 strokes per min. Went a little over 7.8k

Much better session than yesterday. 130 push ups through out the day 2x500m warm ups w/stretchies 15 EMOM snatches @ 24 kg (5 ea arm) 10x1000m row avg 1:51.6

April Fools 2 me. 100 push ups 2×500 warm up then 10k @ 1:54.3 avg pace low stroke rate

Low energy today. Did 300 push ups over the course of the day. Can’t let isolation win. Can’t let ‘rona win. #myPillow

2 x 500m warm up with stretchies 10,000m row varying stroke rates, 38:47.5

F. 2 x 500m row with stretchies, band work, 20 total push ups, 20 total squats 1-5 Squat @ 200, Swing @ 96, Jump @ 40 5 x 5 ea arm Heavy snatch at 32kg 8000m Row 30:27, Stroke Rate 21, pace 1:54.2