SAM Shoulder Mobility Drill
10 Clapping Pushups
10 DB Row
- Bench Press & Pendlay row: starting with empty bars, work up to working weight. Sets of 5, adding 10% each set. Superset if possible.
- Bench Press: do one all-out set at working weight.
- Pendlay Row: put on a belt and do one all out set at working weight.
- Take about 20% off both bars. Supersetting if possible, 5 sets of 8 of each.
SESSION 2: POOL
- Warm-Up: 10x 25m Underwater with straight arm freestyle swim on 1:55 mark
- 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.