11.30.16

Warm-Up: 
DeFranco's Agile 8 and Simple 6
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  1. Deadlift: Start with a light weight.  Work up to a 5RM.  Wear a belt as the weight you add to the bar gets heavy.  
  2. Take about 15% off.  Do a set of 5+, keep going as long as your form is maintained.  
  3. Take another 10-15% off.  Do another set of 5+.  
  4. Military Press: Repeat steps 1-3.
  5. Pullups.  Your choice: 
    A. Perform steps 1-3 using weighted chins and pulldowns as necessary (i.e. if you weight 180, doing weighted chins with 10 lbs is a total weight of 190.  Taking 15% off gets you about 160 on a pulldown machine, etc)
    B. Just do a max set of bodyweight chins between all sets including deadlift and including warm up sets.  
  6. 3x: 
    10 DB Lateral raises
    15 Hanging Leg Raises
  7. AT POOL: 
    1) Warm-Up with 5x 25m underwaters with 25m straight arm freestyle return
    2) 4x200m Combat Swimmer Stroke
Posted on November 26, 2016 .