10 Empty Bar Press
10 SAM Shoulder Mobility Drill
Take your previous numbers. If you were in strength mode, cut 30% off. If you were in volume mode, take just 10% off.
- Military Press: Warm up to working weight. Between all sets (warm up and working sets) do a set of pull-ups, any grip.
- Put on a belt. Do ONE all out set at working weight. Take some weight off. Do another set. Continue until you're using an empty bar.
- A. TRICEP HELL:
You'll need bench press boards. See this article for how to make your own.
Load a bar up to no more than 40-50% of your bench 1RM. Do 10 reps, do not rack the bar. Have a partner place a single board on your chest. Do 10 more. The partner now places two boards. 10 more reps, and so on, until you get to 4 boards. Then pyramid back down.
B. 101 Reasons- Race to complete 101 pull-ups, any grip or combination.
A. 7x 25m Underwaters at 1:50 interval
100m Freestyle Swim at 2:10 Interval