SeaLab Fitness

Dynamic W/u

Workout:

2×5 wall squat

2×10 bb squat

2×5 goblet squat

4x20m lunge (10m forward/10m backwards)

Then:

Barbell Lunge (alternating legs)

20 reps @ 45#

10 reps @ 95#

10 reps @ 135#

8 reps @ 165#

Then:

Alternating lunge (forward/backward by leg)

1×6 @ 185#

2×6 @ 205#

Then:

4x 30sec on/30sec rest frog jumps

Then:

4x 10 situps + 40 flutter kicks

Dynamic W/u

3 rounds, 6 reps of each, with two 20# kbs:

Hi pulls, bent over row, hang clean, front squat, push press, OHS to SOTS press, push up

Then:

4x(30sec on/30sec off) burpee/pull up

Two sets, min rest between

Then:

10-1 pushup ladder

Then:

3×5 dips This is a weak set I know – it was my first time to try dips in a long time due to an injury. I seem to be healed so I’ll be hitting these more.

Rest day:

KB @ 40#

50 kb lunges

40 jumps

30 Russian twist

20 push ups

2×10 curls

Pool work:

400 free style, 300 IM drill, 200 kick, 100 fast, 100 cool down.

Dynamic W/u

Barbell complex, 6 reps of each: Deadlift, bent over row, hang clean, front squat, push press, back squat, push up @ 80#,85#,95#,105#

Then:

Deadlift: 6×3 @ 185, 225, 235, 275, 275, 295#

Then:

Deadlift: 5×5 @ 225#

Then:

2x250m row all out 1min rest

Then:

Stretches

Dynamic W/u

3×10 shoulder dislocate

Then:

2 rounds of 2x 30/30sec DB OH press @ 15# rest is in OH position

Then:

3×10 DB front raises @ 25#

3×10 DB lateral raises @ 15#

Then:

DB incline bench

1×10 @ 40#

1×10 @ 50#

3×10 @ 60#

Then:

5x Bench press to failure @ 115#

Single leg box jumps in between for rest.

Then:

3×10 DB fly @ 25#

1min FLR between