SeaLab Fitness

Morning: 2.51 mile run/ 7’17” pace Evening: Clean-Front Squat-Press 10 rounds (5 Clean-Front-Press per round) + 20 push-ups Barbell Lunges 5 x 10 each leg  

Squat: 5 x 10 @ 242lbs Double KB reverse lunge x 10 each leg (between each set of Squat) Deadlift:  5 x 4 @ 300lbs (sets 1,2) @ 309lbs (3,4) 6 pull-ups between each set Hang Clean: 5 x 10 @ 132lbs 6 pull-ups between… Read More

Bench: Work up to 1RM – 275 (Went for 285 and tweaked the hell out of my pec, not fun) 225 x 5 225 x 5 225 x 5 205 x 8 205 x 8 DB Incline: 45 x 12 60 x 10 60 x… Read More

Morning: 1000 meter row warm up 6 x 500 meter row (1:20 rest between each set) Evening: Six Way Barbell Complex @115lbs: 4 Rounds (1-2 minutes in between rounds) 6 Deadlift + 6 Bent-Over-Row + 6 Hang Clean + 6 Front Squat + 6 Push… Read More

Gym has been on some shitty hours due to hurricane Flo so had to make it a relatively quick one (again) Pull-Up Ladder 1-6-1 4 Rounds: Deadlift x 5 @155 Push Press x 5 @155 Back Squat x 5 @155 Reverse Lunge x 5 each… Read More

Gym has been on some shitty hours due to hurricane Flo so had to make it a relatively quick one 3 Rounds: Ski x 20 cals Double KB swing x 10 Double KB snatch x 10 Double KB front squat x 10 Double KB clean/press… Read More

Swim 10 x 100 combat side stroke Bench 155 x 15 185 x 12 205 x 10 225 x 7 225 x 5 225 x 5 225 x 5 Strict Press 100 x 5 105 x 5 115 x 5 125 x 5 130 x… Read More

1 mile run on tready Bench: 135 x 15 185 x 10 205 x 8 225 x 6 235 x 4 245 x 3 Incline: 135 x 10 155 x 10 170 x 8 185 x 8 200 x 4 Strict Press: 100 x 5… Read More

Morning:  5000m row Jacob’s Ladder 10min Evening: Deadlift: 290 x 5 Ski 20 calories 300 x 5 Ski 20 calories 305 x 5 Ski 20 Calories 310 x 5 Ski 20 calories 315 x 5 Ski 20 calories Clean-Front Squat-Press: 150 x 5 6 pull-ups… Read More