Sebas

Alpha students

[Sebas @Luca_8082]

Today is day 8 of Alpha Miami and its FRIDAY!!! Today we did hole filling in the morning and in the afternoon we chose 3 goals for three weeks. Mine were to get a better time on my 2k for rowing, to run a 5k under 20 minutes, and to do 25 pull ups.

[Sebas @Luca_8082]

Today is day 7 of Alpha Miami school. Today we did whole filling in the morning, and in the afternoon we had to choose three goals and we have to do one each week.

[Sebas @Luca_8082]

Today is day 6 of Alpha Miami today we worked on whole filling and in the afternoon we did a self reflection test, and I learned a lot about myself.

[Sebas @Luca_8082]

Today is day 5 of Alpha Miami. Today we did our PSAT testing for the first time this school year. It went well but it was challenging. In the afternoon we had to give positive feedback to people online. @Alphaschool

[Sebas @Luca_8082]

@Ludo_Hood Keep it up!!!
I recommend this workout to improve
4 x 500m at hard pace, 1:30 rest between reps.

Warm-up: 3 min easy rowing.
Main set: 4 x 500m hard, 90% effort, 1:30 rest.
Cool-down: 2 min easy.
Total: ~20 min. Short but enough to build power and conditioning.

[Sebas @Luca_8082]

@jorggonzofhbz Great workout I recommend doing this for a pull day workout to!

Deadlifts — 4 x 5
Pull-ups (or lat pulldown) — 4 x 8-10
Barbell or T-bar rows — 3 x 8-10
Seated cable rows — 3 x 10-12
Face pulls — 3 x 15
Barbell or dumbbell curls — 3 x 10-12
Hammer curls — 2 x 12

[Sebas @Luca_8082]

@SBakerMD I recommend doing this workout to improve on the erg

4 x 500m at hard pace, 1:30 rest between reps.

Warm-up: 3 min easy rowing.
Main set: 4 x 500m hard, 90% effort, 1:30 rest.
Cool-down: 2 min easy.

Total: ~20 min. Short but enough to build power and conditioning.

[Sebas @Luca_8082]

@bandholz Great work!!!
I recommend doing this workout to PR faster
4 x 500m at hard pace, 1:30 rest between reps.

Warm-up: 3 min easy rowing.
Main set: 4 x 500m hard, 90% effort, 1:30 rest.
Cool-down: 2 min easy.

Total: ~20 min. Short but enough to build power and conditioning.

[Sebas @Luca_8082]

@choffstein @davidgoggins I recommend doing this short and effective workout

4 x 500m at hard pace, 1:30 rest between reps.

Warm-up: 3 min easy rowing.
Main set: 4 x 500m hard, 90% effort, 1:30 rest.
Cool-down: 2 min easy.

Total: ~20 min. Short but enough to build power and conditioning.

[Sebas @Luca_8082]

@SBakerMD @1 I recommend doing this workout
its short and its effective

4 x 500m at hard pace, 1:30 rest between reps.
Warm-up: 3 min easy rowing.
Main set: 4 x 500m hard, 90% effort, 1:30 rest.
Cool-down: 2 min easy.

Total: ~20 min. Short but enough to build power and conditioning.

[Sebas @Luca_8082]

@PGC1a_RB I recommend doing this short and effective work out

4 x 500m at hard pace, 1:30 rest between reps.

Warm-up: 3 min easy rowing.
Main set: 4 x 500m hard, 90% effort, 1:30 rest.
Cool-down: 2 min easy.

Total: ~20 min. Short but enough to build power and conditioning.

[Gym Workout | Strength Training | Clean Form @Grind4Gainzz]

Do this after every workout!

[Sebas @Luca_8082]

Today is day 4 of Alpha miami its Monday August 17th. Today we did our last Map test and it went pretty well. We started our LLM for bootcamp, and its going great.

[Sebas @Luca_8082]

TODAY was day 3 of Alpha Miami and its finally friday! We did math Map testing that was pretty challenging. The afternoon was pretty fun we did the Harvard business Mount everest test.

[Sebas @Luca_8082]

Today was day to at Alpha miami and today we did some map testing and it was pretty challenging. After the map testing our class painted murals that came out pretty awesome.

[Sebas @Luca_8082]

Today was day 1 of Alpha and it went pretty well. Im looking forward for this year at Alpha Miami. Today we did fun icebreakers to get to know to each other. We talked boot camp and our upcoming camping trip.

[Sebas @Luca_8082]

Had a great week at @Alphaschool doing a AI Video Gen Hackathon where I made a movie trailer in just 10 hours!

I made a trailer making about a highschool student and his friends that try to save the world from a tech shut down.

Check it out below!