7.8.14

SESSION 1: GYM

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

LIFT

NOTE: LEAVING WEIGHTED CHINS BEHIND FOR A FEW MONTHS- YOUR GOAL WITH BODYWEIGHT PULL-UPS/CHIN-UPS IS TO DO A MINIMUM OF 100 REPS SPREAD THROUGHOUT THE WORKOUT, INCLUDING THE WARM-UP.

  1. Military Press: Start with an empty bar.  Adding about 10% per set, work up in sets of 5.  
  2. Put on a belt: Do one all out set.
  3. Take 20% off the bar.  Do 5 sets of 5, doing a set every minute on the minute.
  4. 5x20 Weighted Sit-Ups

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SESSION 2: POOL

  1. Warm-Up: 200m Freestyle, easy pace- focus on reaching the lead arm out, "dislocating" it to get a couple more inches on your reach and therefore your pull
  2. Workout: 
    8x:
    100m Freestyle with paddles
    90 Seconds Rest

 

Posted on July 7, 2014 .