SeaLab Fitness

test ur might.

I’ve done 8 weeks of this “minimalist” training where i do 1 strength movement then snatches and push ups or dips. Tested my Secret Service Snatch Test and got 190. This is a personal best. My goal for 8 weeks from now will be 220.

Warm up with the barbell (stretches, good mornings, presses, rows, Behind the neck stuff etc.

work up to a 205 lb clean and push jerk, then a 205 lb clean and jerk then
3 x 1+1 Clean and Front squat @ 225

then

SSST: 10 min of max snatches @ 24kg, 190 reps

then

3 rounds (10 ab wheelies, 10 bod sawz)

then

5-4-3-2-1 ( Pull ups/dips, superset with the inverse ladder in x100 m ski erg’d)

Cycle 2 Week 4 Day 1

warm up of kb swings, pull ups, hyper extensions, squats, hip stretches

then, 1 x 20 DL @ 245

15 EMOM of 10 Snatch @ 28kg , 10 Snatch, 5 Dips

3 rounds 10 ab wheelies, 10 body sawz

5 min ez ish ski