Warm-Up 3x
10 Empty Bar Press
10 SAM Shoulder Mobility Drill

  1. Squat: Take your 1rm from last week,  Warm up to about 70%- that's your working weight.  You will be operating in either volume or strength mode, depending on your test last week.
  2. Option 1- Volume Mode: 5x12, with equal reps chin-ups between
    Option 2- Strength Mode: 5x5, with equal reps weighted chins between
  3. 20-15-10
    KB Squat
    KB Swing
    Lying Leg Levers
  4. GRIND
    Option 1: 5x
    1 Minute Sled Push OR Pull
    1 Minute Rest
    Option 2: 5x
    1.5 Minute Run
    1 Minute Rest
  5. POOL
    200m Freestyle with Fins
    1 Minute Rest
Posted on August 9, 2015 .