6.10.14

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.
  4. GRIND:
    20-15-10
    Clapping Pushups
    Inverted Row
    Leg Raise OR Ankles-to-bar

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SESSION 2: POOL

Warm-up: 200m combat swimmer stroke

Workout: 8 Rounds with paddles
100m Freestyle with paddles
90 Seconds Rest

Posted on June 8, 2014 .