7.4.14

SESSION 1: GYM

Warm-Up
3x SAM Shoulder Mobility Drill
10 Clapping Pushups
10 Inverted Rows

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  1. Bench Press & Pendlay Row: starting with empty bars, warm up to working weights.  Do sets of 5, adding about 10% each set.
  2. Bench: do one all out set at working weight
  3. Drop about 20% off the bar, another all out set.  Drop another 20% or so, and one more all out set.
  4. Repeat steps 2&3 for Pendlay Row
  5. GRIND:
    10x For Time:
    5x Push Press
    5x Pull-Ups
    5x Ankles-to-bar

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SESSION 2: POOL

Warm-Up:

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

Workout: 

  1. 7x:
    100m Freestyle swim with paddles
    90 Seconds Rest
  2. 5x 25m Underwaters on 1:50 mark
Posted on June 29, 2014 .