4.29.2014

SESSION 1: GYM

Warm-Up:
3x:
SAM Shoulder Mobility Drill
10 Push Press
10 Chinups

LIFT

  1. Military Press & Weighted Pull-Up: starting with empty bar (or bodyweight pull-up), warm-up to your working weights.
  2. 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.
  3. Repeat step 2 for weighted pull up.

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SESSION 2: POOL
Warm-Up:
300m- every 25m alternate between freestyle and combat swimmer stroke

Workout: 
(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
 

Posted on April 24, 2014 .