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.



  1. Warm-Up: 10x 25m Underwater with straight arm freestyle swim on 1:55 mark
  2. 1000m Hypoxic Pyramid*

*Hypoxic pyramid: swim 100m breathing every 3 strokes, then every 4, every 5, etc. until you hit failure, then go back down again.  

Posted on September 26, 2014 .