7.8.15

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

  1. EMOM till failure- 1st minute, 1 pull-up.  2nd Minute, 2 pull-ups, and so on till failure.
  2. Warm up to about 70% of your bench working weight.
  3. 3x:
    1 Minute Bench at 60-70% working weight- no setting bar down!
    1 Minute Rest
  4. 1 Minute Pull-up, any grip, no dismount!*
    1 Minute Rest
  5. 3x
    1 Minute Pushups- no rest position
    1 Minute Rest
  6. 3x
    10 Curls
    10 Lat Raises

LATER: 

  1. Warm-Up with 200m Easy Freestyle
  2. 8x
    25m Underwater
    75m Freestyle
    1 Minute Rest
  3. 8x
    200m Freestyle with Fins
    1 Minute Rest
Posted on July 5, 2015 .