Warm-Up: 3x
SAM Shoulder Mobility Drill
10 Pushups
5 Chinups (palms in) with pause at top

  1. Bench Press: Warm up from empty bar to working weight.  Between all sets do one set of DB rows, including the working sets.  
  2. Do one all-out set at working weight
  3. Take about 20-25% off.  Do one more all out set.
  4. Grind: 
    Max Bodyweight Dips
    Max Chin-ups (palms in)
    Max plank (max time)
  5. SWIM:
    A)5x 25m UW @ 2:00 interval.  Swim down underwater then freestyle sprint back.  
    B) 3x 100m moderate pace
    C) 10x
    SWOLF Test: Swim one length fast.  25m sprint, trying for best time and least strokes.
Posted on December 27, 2015 .