SeaLab Fitness

Make up from 11.27 – 1×10 @ 250 back squat to release some anger Today, nervous system rebound / just move Extensive warm up 95 on the bar did 50 presses, 50 rows, 50 back squats, 30 thrusters Mile run

Work From Home: 2 Scoop round deux 60 min EMOM 0:00-20:00: 1kb swing @106, 1 db Curl @ 25, 1 KB press ea arm @ 32kg, 1 pull up 20:00-30:00: 45:15 jump rope:rest 30:00-40:00: 5 reps back squat @ 135 40:00-50:00: 30:30 work: rest alt… Read More

Monday Work From Home Grinder Become a LEGend, 2x scoops Super set everything with 2 reps KB swing @48kg Work up to 200lb back squat in sets of 5 then 1×5@200,1×5@225,3×5@250 Then 5×5 Push press Pull ups @135 Then 3×10 zerchers @ 135 Then 10… Read More

Off the operator train because work travel. Missed last two days so u Kno I had 2 blast the legs. 10 min spin >100rpm Work up to 2×3@265 Then, 3×3 pause squat @ 225 Then, 2×5….1 ladder down front squat back squat Then 10 rounds… Read More

Operator Fitness Day 9: Complementary Circuit Squat play Louder than 10: 11 rounds (5 Ball slams @ 40, 10 push ups, 15 KB swings @ 24kg) Then a 800m run with the doggie for good measure

Operator Fitness Day 8: Interval 1 mile brisk run 3×800 hard (6:00 min Mile pace goal. More like 6:15) 1×800 ez 20 push ups because y not

Operator Day 5: endurance <90 (breathing ladders) Squat play warm up + rever Hypers 3 ez breath ladders 1-10 DB curls, oh press, row @ 10lbs 1-20 breath ladder KB swings @ 32kg 1-10 breath ladder renegade rows @ 25s 3x (10 ball slams@40,10 pikes)

Operator Day 4: Progression 2km row @ 7:40 ish Those Burpees suck: 10 pull ups//20KB swings//30 box jumps//40 push ups//50 sit ups//60 Burpees//10pull ups Took 11:04 Stretch

Operator Day 2 Let it be known I communicated with the Mr. Mark Twight today. The patron saint of SeaLab Fitness. 2000m row nose breath (7:28) Squat play 6×30:15 5 ladders 1-3 DL @ 245,265,275,295,305 3 ladders 1-3 BB bench @ 135,155,185 (did 5 reps… Read More

Operator Fitness Foundation Day 1 Roll out and stretch 2000m Row nose breath only (7:56) Squat Play (6×30:15) Ball slams @ 24lb x Box step ups @ 2x16KG 30-20-10 (8:30ish)