SeaLab Fitness

Double DT (gone wrong) : back was tight from squatting so I could only handle 8 rounds @ 154lbs Deadlift x 12 Hang Clean x 9 Push Jerk x 6

Squat 225 x 10 245 x 10 265 x 10 275 x 5 295 x 3 Push Press 95 x 10 115 x 10 115 x 10 115 x 10 115 x 10

Weekly Double DT 10 rounds @ 155lbs – 32:17 Deadlift x 12 Hang Clean x 9 Push Jerk x 6  

Morning: plate carrier workout 1 mile – 6:53 8 Rounds Pull-up x 5 Push-up x 10 Air Squat x 15 Afternoon: 2 mile run – 15:18 35 min pool AMRAP – 50 meter CSS + 5 pool pull outs + 10 push-up + 20 4… Read More

Warm up: 3 rounds 100 meter fin + 4 Count Fin Flutter x 10 + Pool Pull Out x 5 Work: Fin work done in combat uniform 1000 meter fin – 20:46 1000 meter fin – 21:47 25 meter underwater breath hold x 3 50… Read More

Morning: 1.85 mile run Warm Up: 3 Rounds 100 meter fin + 4 Count Fin Flutter x 10 + Pool Pull Out x 5 Work: 1200 meter fin Drownproofing: restrained Bobs x 5 min Face Down Float x 2 min Travel x 100 yards Recovery… Read More

10 minutes – Triplet every 30 seconds @ 154lbs Power Clean + Front Squat + Hang Clean Squat 220 x 10 10 pull-ups 242 x 10 10 pull-ups 264 x 8 10 pull-ups Front Squat 154 x 10 154 x 10 176 x 10 176… Read More

Lunch Workout: Row 500 x 6 PM: Warm up: 3 Rounds – 100 meter fin + 4 Count Flutter Kick x 10 + Pool Pull Out x 5 Combat Side Stroke: 50 meter fin x 5 (0:36, 0:36, 0:37, 0:37, 0:37) 100 meter fin x… Read More

Double DT 10 rounds @ 154 lbs – 33:25 Deadlift x 12 Hang Clean x 9 Push Jerk x 6

AM: Track Workout  800 meter x 3 – (2:47, 2:57, 3:12) 400 meter x 1 – (1:40) That fourth 800 turned into a 400 real quick Pool PT Sprints: 100 meter x 5 “Partners In Pain” x 5 50 meter fin while parter does flutter… Read More