6.17.14

SESSION 1: GYM

Warm-up: 3x
SAM Shoulder Mobility Drill
10 Empty bar press
5 Chin-ups

LIFT

  1. Military Press & Chin-up: Warm up from empty bar to working weight- max chin-ups between all sets.
  2. Put on a belt.  One all-out set of military press.
  3. Leave the weight the same on the bar.  Take that all-out set, cut the reps in half (for example, 8 reps cut to 4 reps).  Do 5 sets, with max chin-ups between.  Rest as needed.
  4. GRIND: 
    "Dumbbell Hell"
    40-30-20-10 for time:
    Pushups on Dumbbells
    Inverted Rows

NOTES: The "Dumbbell Hell" grind should leave you exhausted- and while there's no direct "abs" movements, your core will be hammered, because while you're doing the pushups and inverted rows, you are holding a "plank" position.  This is part of the gap between the "push-up" movement and the "bench press" movement.  

______________________

SESSION 2: POOL

Warm-Up: 5 minutes freestyle, easy pace

500m Time Trial Swim

 

Posted on June 15, 2014 .