SeaLab Fitness

2 x 500m row @ <2:00 with some stretchies, hyper extensions and push ups 15 min Snatch @ 24kg EMOM 2000m row @ 7:06 just sorta went for it. Wanted a good sense of where I was at and I think I found it.

2 x 500 with some warm up movements in between (2:17,2:04) 2 x 2000m negative split and descend try to keep stroke rate @ 23 (did 24/23 the whole time) First one 7:47, (1:58 pace, 1:55 pace) Second one: 7:28 (1:53 pace, 1:50.9 pace

5000m Row @ 2:00 Pace before work. Dont want to push shoulder too quickly before I go back to snatching.

Shoulder feeling p tender after that 44kg press attempt… 1000m row warm up @2:00 pace 1000m @ 1:55, 1000m @ 1:50 2000m row @ 1:45 until you’re about to blow up then EZ. Made it 1300.

1000m row Squats/stretches/band work OH KB press work up and attempt to press @44kg, missed 2x. Then push pressed it then missed again all w/right hand 15 min EMOM snatches @ 24kg Griveks style (I think I spelled that right). It’s where you try and… Read More

Cycle 3 Week 1 Day 2 Warm up 2 x 10 @ 195 15 min EMOM snatch @28 kg, every 3rd @ 32kg 3×10 wheelies/body sawz 3×5+5 pull ups + dips

Cycle 3, back to back squat. Week 1 Day 1 Warm up: 3 Rounds 10 Squats (mixed variety), 10 push ups, 5 squat jumps, 10 reverse hyper 1 x 20 @ 185 Back Squat 15 min Emom 5 snatches ea arm @ 24kg bicep blaster

test ur might. I’ve done 8 weeks of this “minimalist” training where i do 1 strength movement then snatches and push ups or dips. Tested my Secret Service Snatch Test and got 190. This is a personal best. My goal for 8 weeks from now… Read More

Cycle 2 Week 4 Day 1 warm up of kb swings, pull ups, hyper extensions, squats, hip stretches then, 1 x 20 DL @ 245 15 EMOM of 10 Snatch @ 28kg , 10 Snatch, 5 Dips 3 rounds 10 ab wheelies, 10 body sawz… Read More

Lil pre-game w/part-time sea labber Troy. typical warm up 5 x 5 BB oh Press @ 135 superset 5 pull ups 10 x 10 swings, rest while partners swings blow out ur biceps on curls.