04.15.2014

SESSION 1: GYM

Warm-Up:
3x:
SAM Shoulder Mobility Drill
10 Empty bar press
10 Pull-ups

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LIFT

  1. Military Press- warm up from empty bar to working weight.  Do max pull-ups or inverted rows between each set
  2. Put on a belt.  Do one all out set.
  3. Take 20% off the bar.  Do one more all out set.
  4. GRIND:
    20-15-10
    Clapping Pushups
    Pendlay Row at about 60% of your working weight for row
    Weighted sit-up

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SESSION 2: POOL

Warmup: 5 minute combat swimmer stroke

Workout: With swim paddles on:

7 Rounds:
100m Freestyle with paddles
90 Seconds Rest

Posted on April 14, 2014 .