6.3.14

Warm-up:

3x

SAM Shoulder mobility drill

10 empty bar presses

LIFT:

(1) Military press: work up from empty bar to working weight.  Between each set, max chin-ups. 

(2) Put on a belt.  One all out set at working weight.  Pause 30 seconds..  One more all out set.  Pause another thirty seconds, and one more all out set.  

(3) GRIND:

20-15-10:

Accelerating bench*

Row at about 50-60% of your row working weight

Weighted sit-up. 

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SESSION TWO: POOL

Warmup: ten minutes freestyle, easy pace

Workout: 7x  

100m freestyle with paddles

90 seconds rest

Cooldown:  

5x 25m underwater on the 1:50 mark

Posted on June 1, 2014 .