SAM Shoulder Mobility Drill
10x Clapping Pushup
10 Inverted row OR DB row
- Bench Press & Pendlay Row: warm up from empty bar to working weights
- Bench: One all out set. Using rest-pause method, take a 20-30 second break, then one more all out set. One more 20-30 second break, and one more set.
- Row: Put on a belt. Do one all out set.
- Row: immediately take about 20% off the bar. One more all out set.
5 Rounds for time:
10 Dips OR 10 Push Press
30 seconds plank
SESSION 2: POOL
(1) 5 25m underwaters on the 2:00 mark
(2) 200m freestyle with fins, easy pace
100m freestyle with paddles
90 Seconds Rest