SeaLab Fitness

Friday, get ur pump on, wear a tank top, catch a shorty miring ur peaks. Work up to 205 clean (did clean and jerk up to 195) Work up to 90lb DB bench and then do 3 x4 Then DB bench @ 40lb til failure… Read More

2.7 mile walk at work. V cold. 10 lunges per half innings for tonight’s game. 5 each leg.

Warmed up with a ton of mobility work after sitting around for a few days 4 x 8 DB bench WU 3 x 8 DB incline bench WU Bench pyramid: 10, 8, 5, 3, 5, 8, failure 3 x 12 skullcrusher 3 x 8 Incline… Read More

Morning 4 mile ruck run Evening 5 Rounds: 5 Mr. Spectaculars @ 53 lbs DB bear crawl (down)25 meters @ 35 lbs Farmer carry (back) 25 meters @ 35 lbs KB swing x 30 @ 53 lbs 3 Rounds: 30/30s Sled push @ 145 lbs… Read More

Standard Warmup 5 min row 40 arm raises 10 arm circles Set 3x 20 x 135 back squat 10 x upright rows 40/60/70 Cooldown Russian twists Ab set Planks Rollout

11.1 Miles 1 hour 40 minutes 41 seconds 9:03/mile I wanted to do 15 to make it the farthest run I’d ever done, but I did a huge group run with one of the local shoe stores (~75 people). It was a blast and the… Read More

Warmup 5 min row 40 x 5 lb arm raises 10 x 5 lb arm circles Stretching Workout 3x 20 squats @ 135 20 @ 165 lb hip adduction machine 120@ 255 lb hip abduction machine   Cooldown Ab set, Stretching, and Rollout