SESSION 1: GYM
HUG HIp Mobility Drill
20 KB Sumo Deadlift, with toes against wall
- Deadlift: starting with empty bar, work up to working weight. Use sets of 5 and add about 10% each set.
- Put on a belt. Do one all out set. Have a partner watch you- when you begin to round, the set is over!
- Take about 25-30% off the bar. 5 sets of 3, SETS OF 20 ANKLES-TO-BAR BETWEEN
SESSION 2: RUN/SWIM
1. Run 9x400m run with equal rest time
2. Swim: 9x100m freestyle with equal rest time