11.13.15

Warm-Up 3x
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.  

  1. Military Press: Warm up to working weight.  Between all sets (warm up and working sets) do a set of pull-ups, any grip.
  2. 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.  
  3. 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.
  4. GRIND
    A. 7x 25m Underwaters at 1:50 interval
    B. 7x
    100m Freestyle Swim at 2:10 Interval
Posted on November 8, 2015 .