7.1.14

SESSION 1: GYM
Warm-Up:
3x:
SAM Shoulder Mobility Drill
10 Empty Bar Presses
5 Chin-ups

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  1. Military Press & Chin-Ups: starting with an empty bar, work up to your working weight.  Use sets of 5, adding about 10% each set.  Do a set of chin-ups between each set.*
  2. Put on a belt.  Do one all out set.
  3. Take about 20% off the bar, do one more all out set.  Take about 20% more off, repeat.

*Read article on incorporating Selkow's pull-up plan 

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SESSION 2: POOL

Warm-Up:

  1. 5x 25m Underwater on the 2:00 mark
  2. 4x:
    25m Catch-Up Drill
    25m Zipper Drill

Workout:

  1. 7x:
    100m Freestyle with Paddles
    90 Seconds Rest
  2. 5x 25m Underwater on the 1:50 Mark
Posted on June 29, 2014 .