7.22.16

SESSION ONE: GYM

Warm-up

3x

SAM Shoulder mobility drill

10 clapping push-up

10 dumbbell row

LIFT

(1) Bench and Pendlay row: work up from barbell to working weight

(2) Bench: one all out set at working weight.  Pause thirty seconds, another all out set.  Pause once more, then one more all out set.

(3) Row: repeat step two for row

(4) GRIND

Ten minute AMRAP

10 push press

10 chin-ups

25 flutterkicks 

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SESSION TWO: POOL

Warmup:  

(1) 5 25m underwaters on the 2:00 mark

(2) 200m freestyle with fins, easy pace

Workout: 

7x

100m freestyle with paddles

90 seconds rest

Cooldown: 5x 25m Underwaters on the 1:50 mark

Posted on July 17, 2016 .