6.24.15

Warm-Up: 3x
Y+L Shoulder Drill
10 Pushups on DB's
10 Chin-ups
____________

  1. Warm up to about 70% of your bench working weight.
  2. 5x
    10 Bench @ 70% working weight.  
    4-5 Negative Pull-ups, 4-5 seconds descent
  3. 3x
    Max Pushups in one set
    20 Kroc Rows
    20 Knees-to-Elbows
  4. 3x
    10 Curls
    10 Lat Raises

LATER: 

  1. Warm-Up with 200m Easy Freestyle
  2. 7x
    25m Underwater
    75m Freestyle
    1 Minute Rest
  3. 7x
    200m Freestyle with Fins
    1 Minute Rest
Posted on June 20, 2015 .