6.3.16

SESSION 1- GYM

Warm-Up:

  1. 30 Double Unders
  2. 3x:
    SAM Shoulder Mobility Drill
    10 Clapping Pushups
    10 Lunging Dislocates

LIFT:

  1. Bench and Row: warm up from an empty bar to your working weights
  2. 1 all out set of each at working weights
  3. Take about 20% off the bar- do one more all out set of each.
  4. GRIND:
    1. 20-15-10
    Push Press
    Pull-ups/Chin-ups- any grip
    4 Count Flutterkicks
    -REST 5 MINUTES AFTER-
     

_____________________________________________

SESSION 2: POOL

WARMUP: 

  1. 5x 25m Underwaters with freestyle return, leaving on the 1:50 mark
  2. 200m Combat Swimmer Stroke moderate pace

WORKOUT:

7x:
100m freestyle with paddles
90 Second Rest

Posted on May 29, 2016 .