03.28.2014

SESSION 1:  GYM

WARM-UP:
5 Rounds:
10 Pushups
7 Chinups
5 Lunging Dislocates

 

LIFT: 

  1. Work up to Working Weight on Bench and Pendlay Row (superset if possible)
  2. 1 all out set of each
  3. Cut those reps in half, and do a reverse pyramid down to 1 for each.  

____________________________

SESSION 2: POOL

Warmup:

  1. 200m easy swim
  2. 5x 25m Underwaters with freestyle return

Workout:
15 Minutes AMRAP:
50m Freestyle Swim
50 Pushups
50 Flutterkicks

 

Posted on March 18, 2014 .