8.1.14

SESSION 1: GYM

Warm-Up: 3x
SAM Shoulder Mobility Drill
10 Pushups
10 DB Row

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LIFT

  1. Bench Press & Pendlay Row: warm up from empty bar to working weight, using sets of 5 and adding about 10% each set.
  2. Bench press: Do one all out set.
  3. Take about 20% off the bar.  5 sets of 5 to 8 reps.
  4. Row: Put on a belt and repeat steps 2&3 for row.  
  5. Grind: 
    50 burpees-into-chinups for time.  

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SESSION 2: SWIM

  1. Warm-Up: 300m Easy pace freestyle
  2. 5x: 
    100m Freestyle with paddles
    60 Seconds Rest
  3. Cooldown with 5x 25m Underwaters on 1:50 mark
Posted on July 28, 2014 .