7.29.16

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

LIFT:

  1. Bench Press & Pendlay Row: warm up from empty bar to working weights
  2. Bench: One all out set.  Using rest-pause method, take a 20-30 second break, then one more all out set.  One more 20-30 second break, and one more set.
  3. Row: Put on a belt.  Do one all out set.
  4. Row: immediately take about 20% off the bar.  One more all out set.
  5. GRIND:
    5 Rounds for time:
    10 Dips OR 10 Push Press
    10 Chin-ups
    30 seconds plank

_________________

SESSION 2: POOL

WARM-UP:

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

(2) 200m freestyle with fins, easy pace

Workout: 8x
100m freestyle with paddles
90 Seconds Rest

Posted on July 24, 2016 .