7.15.14

SESSION 1: GYM

Warm-Up: 3x:
SAM Shoulder Mobility Drill
10 Empty Bar Press
5 Chinups any grip

LIFT

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.

  1. Military Press: Work up from empty bar to working weight in sets of 5, adding about 10% each set.
  2. Put on a belt.  Do one all out set.
  3. Take about 20% off the bar.  Do 5 sets of 8.
  4. GRIND:
    20-15-10
    Clapping Pushups
    Row at about 50-60% of pendlay row working weight OR sub in more chin-ups if you're short of the 100+ mark
    Weighted Sit-ups

__________________

SESSION 2: POOL

  1. Warm-Up:
    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
  2. 4x:
    100m Freestyle with paddles
    60 Seconds rest
  3. 4x: 
    100m Freestyle with fins
    60 Seconds Rest
  4. Cooldown: 5x: 25m Underwater on the 1:50 mark
Posted on July 11, 2014 .