Dynamic W/u
Then:
Some KB play
Then:
Hang Clean to front squat
1×5 @ 135, 3×2 @ 185, 205, 225
Then:
Front Squat 5×2 @ 190#
Then:
Back squat 8x (20sec on/10sec off) @ 135#
Then:
Press 8x (20sec on/10sec off) @ 95#
comment 0
LaBrake 11.18.2019
Operator Fitness Day 8: Interval
1 mile brisk run
3×800 hard (6:00 min Mile pace goal. More like 6:15)
1×800 ez
20 push ups because y not
Bishop 11-16-19
Dynamic W/u
Then:
Bench press – 1×5 165, 1×5 185, 1×5 205, 1×5 215, 1×5 225
Bat wings – 2×5 10sec hold @ 60#
KB One arm press – 2×2-3-5 53#
Barbell Complex – 3×3 reps of each: row, clean, front squat, press, back squat, good morning
1×30 back squat @ 135#
LaBrake 11.16.2019
Operator Day 5: endurance <90 (breathing ladders)
Squat play warm up + rever Hypers
3 ez breath ladders 1-10 DB curls, oh press, row @ 10lbs
1-20 breath ladder KB swings @ 32kg
1-10 breath ladder renegade rows @ 25s
3x (10 ball slams@40,10 pikes)
LaBrake 11.14.2019
Operator Day 4: Progression
2km row @ 7:40 ish
Those Burpees suck:
10 pull ups//20KB swings//30 box jumps//40 push ups//50 sit ups//60 Burpees//10pull ups
Took 11:04
Stretch
Bishop 11-14-19
Squat play x2
“Those Burpees Suck”
10 pull ups + 20 KB swings + 30 box jumps + 40 push ups + 50 sit ups + 60 burpees + 10 pull ups
Stretched and rolled afterward for the mobility
Bishop 11-13-19
OTF
Run – alternating a push pace, all out pace, and walking recovery.
Row – 15 jump squat, 15sec iso squat hold between distances
300-250-200-200-150-100m
Floor – push ups and KB work
LaBrake 11.12.2019
Operator Day 2
Let it be known I communicated with the Mr. Mark Twight today. The patron saint of SeaLab Fitness.
2000m row nose breath (7:28)
Squat play 6×30:15
5 ladders 1-3 DL @ 245,265,275,295,305
3 ladders 1-3 BB bench @ 135,155,185 (did 5 reps on the final rung @ 185)
5 min non stop dips and pull ups. Not sure how many I did but it was p hard.
3lbs of Taco salad
Davlantis 11/11
Week 4 day 1
Looks like a deload week starting up. Some snatches around 85%, cleans around 80%, heavy jerks and lighter back squats
Solid day overall, just didn’t feel as snappy as I think it should. I blame the weather
Bishop 11-11-19
Operator Fitness Day #1.
W/u KB rack carries + step ups
Focus Circuit –
Six rounds: 10 reps DL @ 215# + 400m run.
SeaLab Fitness 