SeaLab Fitness

Warmup: 5 minute row 40 arm raises with 5 lbs 10 arm circles with 5 lbs Stretching. Set: 3x 8 @ 60 single arm row 10 @ 25 crunch/oblique 10 @ 25 cable chest press 10 @ 35 standing cable fold 10 TRX delt fly… Read More

Forgive me brother’s in iron for I have missed a day of lifting. Thursday was an extra day off this week to catch up on eating and sleep. But today is Saturday and Saturdays are for the iron temple. Super hungover from the bike race… Read More

This volume is making this pretty much just CrossFit. Week 2 day 3: bodyweight 198.2lb “Don’t stop me now/ cuz I’m having a good time” – Freddie Mercury Roll out, warm up, mobilize 5 x 5 back squat @ 235lb (80% of max) 2 x… Read More

2000m row warm up Stretches Three rounds: 5 x clean @ 165/ 5 x Push Press @ 165/ 10 Pullups/ 500m row 3 x clean @ 185/ 5 x Push Press @ 185/ 5 Pull ups @ 25/ 500m row 3 x clean @ 185/… Read More

Week 7 Day 1 Warm Up Bosu Ball Series- 3 x 6ea Deadbugs- 3 x 10 Sots Press- 3 x 6 Core Lifts Power Snatch- 1 x 2 @ 65%, 75%, 1 x 1 @ 80%, 85%, 88%, 90%, sets went 115lb, 130lb, 140lb, 150lb,… Read More

Completely failed last nights weights session. I assume it was due to lack of calories I had eaten during the day after a difficult AM swim. Therefore I will be doing the work out again, hopefully better fueled so it doesn’t feel like I am… Read More

Much better workout than yesterday. Changed and added some exercises to better fit what I want to get better at. Week 3 Day 2 Warm Up Clam Shells- 3 x 15ea DB Sots Press- 3 x 6ea Muscle Snatch w/ empty bar- 3 x 6… Read More

All I’m sharing this for is the last 10 seconds where he drops awesome one liners. Source: Shane George’s Facebook