SeaLab Fitness

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 each set

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 10

60 x 10

DB Seated Press:

45 x 12

50 x 10

60 x 10

50 x 10

We wanted to hit squat and a few other exercises in the rack but the gym was insanely packed so that’s all she wrote. So I went outside to the track and ran a mile to feel better about myself.

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 Press + 6 Back Squat + 10 Push-Ups

Deadlift:

245 x 10 “warm up”

5 x 3 @ 300lbs

KB Skill Circuit (courtesy of CLab himself): I only did one round, I was drained and should have done this first b/c I feel like it requires a good amount of mental focus/energy.

2 hand flip & goblet catch, thruster x 5

Snatch windmill complex x 5 each side

1 leg DL, bent row, front kick, pistol x 5 each leg

Dynamic snatch squat x 10 each arm

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 leg @155

Row x 25 cals

Ski x 25 cals

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 x 10

Double KB push-ups x 10

KB bent over row x 10

Med ball toss x 10

Ski x 20 cals