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

  1. Bench Press & Pendlay row: starting with empty bars, work up to working weight.  Sets of 5, adding 10% each set. Superset if possible.
  2. Bench Press: do one all-out set at working weight.
  3. Pendlay Row: put on a belt and do one all out set at working weight. 
  4. Take about 20% off both bars.  Supersetting if possible, 5 sets of 8 of each.
  5. GRIND: 5 Rounds:
    10-15 Close grip bench 
    10+ Chin-Ups*
    1 Minute Plank

*Chin-Ups: during grind, if you can't do 10 chin-ups, use a band for assistance.  Having said that, if you are using a band, rep-out- go beyond 10 reps if possible each set.



  1. Warm-Up: 
    A. 200m Combat Swimmer stroke
    B. 5x 25m Underwater on the 2:00 mark
  2. 8 Rounds:
    100m freestyle with paddles
    60 Seconds Rest
  3. 8 Rounds:
    100m freestyle with swim fins
    60 Seconds rest
  4. Cooldown with 5x 25m underwaters on the 1:50 mark
Posted on August 17, 2014 .