SESSION 1: GYM
10 Empty Bar Press
SAM Shoulder Mobility Drill
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.
- Military Press: Start with an empty bar. Adding about 10% per set, work up in sets of 5.
- Put on a belt: Do one all out set.
- Take 20% off the bar. Do 5 sets of 5, doing a set every minute on the minute.
- 5x20 Weighted Sit-Ups
SESSION 2: POOL
- 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
100m Freestyle with paddles
90 Seconds Rest