SAM Shoulder Mobility Drill
5 Chinups (palms in) with pause at top
- Bench Press: Warm up from empty bar to working weight. Between all sets do one set of DB rows, including the working sets.
- Do one all-out set at working weight
- Take about 20-25% off. Do one more all out set.
Max Bodyweight Dips
Max Chin-ups (palms in)
Max plank (max time)
A)5x 25m UW @ 2:00 interval. Swim down underwater then freestyle sprint back.
B) 3x 100m moderate pace
SWOLF Test: Swim one length fast. 25m sprint, trying for best time and least strokes.