9.16.14

SESSION 1: GYM

Warm-Up:
SAM Shoulder Mobility Drill
10 Empty Bar Press
5 Chinups- any grip
_____________________

  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: 5 Rounds:
    15 Planche Style Pushups
    8 Pull-Ups to chest
    1 Minute Plank in pushup position

 

________________________

SESSION 2: POOL, Short Run

  1. Warm-Up: 10 Rounds
    25m Zipper Drill
    25m Catch-Up Drill
  2. 6 Rounds:
    100m freestyle
    60 seconds rest
  3. 6 Rounds:
    100m freestyle with paddles
    60 Seconds Rest
  4. 6 Rounds
    100m freestyle with fins
    60 seconds rest
  5. Cooldown with 5x 25m Underwater on 1:50 mark
  6. RUN: 20 Minute Run, moderate pace
Posted on September 14, 2014 .