SeaLab Fitness

Today was an easy day but i went too hard. Will likely pay for it tomorrow on my squats.

Generic warm up + windmills

3 rounds (10 Banded good mornings, 10 banded x walks each direction, 10 single leg glute bridges each leg)

3 rounds ( 10 KB Straight leg DL, 10 hamstring curls, 10 body saws)

worked up in triplets to a 215 lb clean and push jerk (missed the jerk on 215)

sauna

one lab

Smolov Base Week 2 (Week 4)

typical warm up + some windmills + pull ups

5 x 7 @ 215 Back Squat  — i definitely feel that the 5×7 is the hardest of the rep schemes.

2 rounds of

2 x 10 BB over hand row @ 135 super set with 3 pull ups

2 x 10 BB under hand row @ 135 super set with 3 chin ups

Then

10 min 1 min hard 1 min recover on the stair master

Then stretch

Back on the smolov track, woop. But first I hit the gymnastics body stretch program for front splits for 30 min

Base Week 2, Day 1

bunch of reps with the bar, some reps @ 135

4 x 9 @ 205

3×5 DB bench @ 75,80,85

2 x 40 @ 25

15 rounds @ :30 @ 135lb // dead lift, power clean, hang clean squat, push press

im fat

I worked out i think maybe 4 days? none were really meaningful except for Friday where we had a nice morning grinder with fellow SeaLabber DeSapio.

It consisted of a 20 min amrap that hurt then a 30:30 cardio thing that really wasnt that bad (because my effort was poor).

I am too lazy to go back and write all of what I did, but based on my weight this afternoon I should be ashamed of myself.