9.6.16

SESSION 1: GYM 

Warm-Up: 3x:
SAM Shoulder Mobility Drill
10 Empty Bar Press
5 Chinups

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LIFT: 

  1. Military Press: Warm up from empty bar to working weight, in sets of 5 adding about 10% per set.  DO 10+ PULLUPS/CHINUPS BETWEEN SETS.
  2. Military Press: Put on a belt.  Do one all out set.
  3. Take about 20-25% off the bar.  5 sets of 5-8 reps.  DO 10+ PULLUPS/CHINUPS BETWEEN SETS.
  4. GRIND: 
    20-15-10:
    Close Grip Bench (fat bar if possible)
    Row at about 50-60% of your working weight
    Lying Leg Levers

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SESSION 2: POOL:

  1. Warm-Up: 200m Combat Swimmer Stroke
  2. 5x:
    100m Freestyle with Paddles
    60 Seconds Rest
  3. Cooldown with 5x 25m Underwater on the 1:50 mark
Posted on September 5, 2016 .