7.20.15

Warm-Up: 3x
SAM Shoulder Mobility
20 Empty bar bench
_________________

  1. Bench Press: Warm up to working weight.* 
  2. One All-out set at working weight*
  3. 3 additional sets of 3-5 at working weight*
  4. 3x
    5 Weighted Dips
    5 L-Sit Pull-ups
  5. 3x: 
    10-15 DB Military Press
    10-15 heavy DB rows per arm
    1 Minute Plank

*Between all sets of bench, do a set of 5 Negative pull-ups, taking 4-5 seconds on the descent

LATER: 

  1. Warmup with 200m easy freestyle
  2. EMOM till failure*
    50m freestyle sprint
  3. Every 2 Minutes on the minute (E2MOM) till failure:
    100m freestyle sprint
  4. Cooldown with 5x25m Underwaters on the 2:00 interval.  
Posted on July 18, 2015 .