SESSION 1: GYM
SAM Shoulder Mobility Drill
10 Empty Bar Press
5 Chinups any grip
NOTE: DO CHIN-UPS OF ANY GRIP BETWEEN ALL SETS, EVEN WARMUP SETS- YOU SHOULD FINISH WITH AT LEAST 100+ REPS BY THE END OF THE SESSION.
- Military Press: Work up from empty bar to working weight in sets of 5, adding about 10% each set.
- Put on a belt. Do one all out set.
- Take about 20% off the bar. Do 5 sets of 8.
Row at about 50-60% of pendlay row working weight OR sub in more chin-ups if you're short of the 100+ mark
SESSION 2: POOL
A. 5x 25m Underwater on 2:00 mark
B. 200m Freestyle, focus on long reach for forward arm, and smooth, powerful pull of other arm
100m Freestyle with paddles
60 Seconds rest
100m Freestyle with fins
60 Seconds Rest
- Cooldown: 5x: 25m Underwater on the 1:50 mark