SeaLab Fitness

Dynamic W/u

10-1 Dip ladder

10-1 push up ladder

Then:

7x 2-3-5 bench press @ 165#

Then:

3x(1-6) pull up ladder

Dynamic W/U (ran with the dog)

Workout: 

3×5 Wall Squat 

3×10 Squat (with the bar)

3×5 Goblet Squat @ 35# 

Then: 

Six-Way BB Complex: 6x Deadlift + 6x Bent-Over Row (back parallel to floor) + 6x Hang Clean + 6x Front Squat + 6x Push Press + 6x Back Squat + 6x Push-Up 75#-85#-95#-105# 

Then: 

100x Back Squat @ 185#. Every time bar is racked 10x Burpee Pull-up must be done.  I did 15 reps-11-15-15-15-15-15 (101). 70 total burpees.

Dynamic W/U

3x (1-6) Pull-up Ladder

Then: 

2x Strict Press + 2x Push Press + 2x Jerk: 

Complete 2 reps of each at 75# (i.e. 6 total reps of each). If successful on all 6 reps add 5# to bar and repeat. Do this until you cannot do all 6 reps. Failed at 135#. Once that happens add 5# and only do 2x Push Press + 2x Jerk. Continue adding 5# and doing 4 reps until you fail. Failed at 165# Then complete only 2x Jerk. Add 5# until you reach failure. Failed at 185# 

Then: 

4x (30sec Work/30sec “Rest”) Push Press. “Rest” in OH Position. Use 20-30# DB 

Then: 

3×50 Flutter Kick 

Dynamic W/u

2×5 Wall squat

2×5 Jump Squat

2×5 Tuck Jump

2×5 Knee Jump

Then:

20 rounds (power clean + front squat + hang clean) 5@95#, 5@115#, 5@125#, 5@135#

Then:

power clean singles: 185,185,205,205

Then:

4×3 Power clean @ 165#

Then:

5x 2 reps Front Squat @ 165# + 5 broad jumps