8.19.14

SESSION 1: GYM

Warm-Up:
SAM Shoulder Mobility Drill
10 Empty Bar Press
5 Chinups- any grip
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  1. Military Press: starting with empty bar, work up to working weight.  Add about 10% each set and use sets of 5.  Between sets, 10-20 pull-ups any grip.*
  2. Put on a belt.  Do one all out set at working weight.  
  3. Take about 20% off the bar.  5 sets of 8, supersetted with 10-20 pull-ups between sets.*
  4. GRIND:
    10 Double-Unders**
    20 KB/DB Row each arm
    20 Pushups
    10 Hammer Strikes

*Pull-Ups: if you can't do at LEAST 10 pull-ups, start using a band for assistance or do lat pulldowns.  As heavy as you can and still be getting 10+ reps.
**Double-Unders- these take practice.  Keep going till you get all the reps.  

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SESSION 2: POOL, Short Run

  1. Warm-Up: 10 Rounds
    25m Zipper Drill
    25m Catch-Up Drill
  2. 8 Rounds:
    100m freestyle with paddles
    60 Seconds Rest
  3. 8 Rounds
    100m freestyle with fins
    60 seconds rest
  4. Cooldown with 5x 25m Underwater on 1:50 mark
  5. RUN: 20 Minute Run, moderate pace
Posted on August 17, 2014 .