5.20.16

SESSION 1: GYM

Warm-Up:
3x:
SAM Shoulder Mobility Drill
10 Clapping Pushup
10 Inverted row OR chest supported row- light

LIFT:

  1. Bench and Pendlay Row: warm up from an empty bar to your working weight
  2. 1 all out set of each.
  3. Take your all out sets, and cut the reps in half.  Do 5 sets at 50% of your all out sets.  Superset bench and row if possible.
  4. GRIND:
    5 Minutes AMRAP:
    10 Dips OR Push Press
    10 Chinups
    10 Ankles-to-bar

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SESSION 2: POOL

WARM-UP

  1. 200m freestyle easy pace
  2. 5x 25m Underwaters with freestyle return, leaving on 1:50 mark

WORKOUT:

500m Swim Time Trial

Posted on May 15, 2016 .