Sort of a low volume high intensity day. Only did rowing.
Started an online rowing “club” it has a coach and you get feedback from him and other people. There are some serious beasts in it. Hopefully will hit my goal of a 6:30 2k.
100 push ups, 100 squats
10×100 @ 2:00 rest period held 1:20 pace and below.
Plates are in, weather is beautiful, garage is open, let the lifting continue!
Dynamic warmup and prep
5 x 2 snatch from deficit @ 115lb
3 x 2 clean from low blocks @ 155lb
3 x 1 Split jerk @ 205lb
1 x 1 back squat @ 285lb
Tossing in some bench, curls and tricep work
2 x 60s+45s high-plank shoulder taps + deadbug
Stretch and cooldown
2.5 mile HIIT run with the wife
GTG Pistols squats and One arm push ups. Using an incline on the push ups for now hopefully flat on the ground in a few weeks. 5x5ea for both
Ab wheelie 5×10
First quarantine workout in the garage gym:
Long long long dynamic warmup with every moment added I could think of because I’ve been on my ass for a week and a half
For time:
40 burpees + 40 reverse lunges
30 burpees + 30 reverse lunges
20 burpees + 20 reverse lunges
10 burpees + 10 lunges
Total time: 15:33.49 and I only almost threw up twice
3 x 30+10 side plank windmills + inchworm w/ push-up
4 x 2min TABATA sit-ups: 20s work + 10s rest
Lots of stretching and trying to get my HR back down under 190+bpm.
This at home stuff Cal Strength is sending out is so different from the WL programming I’m used to now. Ready to have my weights delivered tomorrow and get back to normal stuff
100 push ups 100 squats
KB warm up
15min emom swings
2000,1500,1000,500 r3:00 pace 2:00,1:55,1:50,1:45 do 10 curls, 10 banded triceps and 10 ab wheelies during rest period
In need of a rest day tomorrow.
100 push ups, 100 squats
2x500m row warm up
1-5 of Squat @ 200, KB swing @ 96, squat jump @ 40
15 min EMOM snatch
16x 500m row @ 1:00 (2000m rowed during rest)
SeaLab 069
CompTrain workout
Grunt Work: Back Squat on the 2min
225 x 5, 245 x 4, 265 x 3, 275 x 2, 295 x 1, 315 x 1, 315 x 1, 335 x 1, 315 x 1
Body Armor: 3 sets
Barbell Bent Over Row @ 95lbs x 10
Alternating Pistol Squat x 10
Double KB Snatch @ 35lbs x 10
Alternating Pistol Squat @ 35lbs x 10
Conditioning: 3 Rounds
Air Squat x 50
Pushup x 35
Woodway x 25cal
Odd Object Conditioning: For time
Woodway Sandbag run @ 20lb x 800m
4:56
SeaLab 001, Barbourmead KY
100 Push-ups
4 x 500m row warm up
2000m time trial 6:52 PR yay
Entry: #5 Location: SeaLab 002
20-18-16-14-12-10-8-6-4-2 Two second pause on everything
Push up, T pull apart, Y pull apart, ab wheelie, v up, squat, cat-camel
03-19
5 Rounds on the 4min
3 unbroken sets: 9 reps total @ 155lbs
High Hang Squat Clean x 1
Hang Squat Clean x 1
Squat Clean x 1
GHD Situp x 10 with remaining time each set: 50 total
then
Squat @ 185lbs x 30
Bench @ 155lbs x 30
Deadlift @ 225 x 30
03-20
Bench
245 x 5, 245 x 5, 245 x 5, 245 x 4, 245 x 2
Strict Press
95 x 10, 115 x 10, 115 x 10 , 115 x 8
7 Rounds on the 2min: Front Squat
185 x 3, 205 x 1, 205 x 3, 225 x 1, 225 x 3, 245 x 1, 155 x 12
3 Rounds
KB Side plank @ 40lb x :30 each arm
Dumbbell Death March @ 50’s x 50
SeaLab Fitness 