SESSION 1: GYM
SAM Shoulder Mobility Drill
10 Push Press
- Military Press & Weighted Pull-Up: starting with empty bar (or bodyweight pull-up), warm-up to your working weights.
- Military Press: Put on a belt. One all out set. Using rest-pause method, pause 20-30 seconds, and do another all out set. Then one more, for 3 total sets.
- Repeat step 2 for weighted pull up.
SESSION 2: POOL
300m- every 25m alternate between freestyle and combat swimmer stroke
(1) 8x: With swim paddles
100m freestyle with paddles
90 Seconds rest
(2) 10x: on the 2 minute mark
25m Underwater Swim
25m Freestyle swim back to starting point