5.17.16

SESSION 1: GYM

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

LIFT:

  1. Military Press and weighted pull-up: warm up from empty bar (and small reps of bodyweight pull-ups) to your working weights.
  2. 1 all out set of each
  3. Take those all-out sets, and divide the reps in half.  Do 5 sets of 50% of your all out sets.  Superset the press and pull-ups if possible.
  4. Grind:
    20-15-10:
    Clapping Pushup
    Inverted Row OR chest supported row
    Flutterkicks (4-count)

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SESSION 2: POOL

Warm-Up:

  1. 5x 25m underwater with freestyle return, on the 1:50 mark
  2. 5x, easy pace (for 500m total)
    25m Straight arm freestyle
    25m Combat Swimmer Stroke
    25m Backstroke
    25m Breaststroke 

WORKOUT:

  1. With paddles:
    6 rounds:
    100m freestyle with paddles
    90 seconds rest
  2. Cool down with 5x 25m Underwater with freestyle return, on the 2:00 mark
Posted on May 15, 2016 .