5.10.16

WARM-UP:

5x:

10 Pushup

10 Light Row

10 Lunging Dislocates

LIFT: 

  1. Military Press and Weighted Pull-Up: Work up to working weight of Military Press (about 70% of 1RM to start).  Do a couple of warm up sets with bodyweight pull-ups
  2. 1 All-Out set of both military press and weighted pull-up (recommend starting pull-ups with 5-10 lbs)
  3. Take those all out sets.  Cut them in half.  Do a reverse ladder down to 1.
  4. 5x20 weighted sit-ups

___________________

SESSION 2: POOL

Warmup: 

  1. 5x: Every 1:50
    25m underwater swim with freestyle return
  2. 10x
    25m Straight Arm Swim
    25m Combat Swimmer Stroke
    25m Breast stroke

Workout: With Swim Paddles:

3 Rounds:

100m freestyle swim with Paddles

2 Minutes Rest

Posted on May 9, 2016 .