1. SAM Shoulder Mobility Drill
10 Empty Bar Press
10 Inverted Row
- Military Press: Warm up from empty bar, do sets of 5. As the weight starts to feel like an "8" on a 1-10 scale, put on a belt. Keep going until it feels like a "10", then stop.
- Take about 10% off the bar, and for 20 minutes do sets of 5 until this too feels like a "10". NOTE: between all sets of press, for steps one and two, do a max set of bodyweight chins, vary your grip between sets.
Heavy DB Rows
LATER @ POOL
- 5x 25m underwater with freestyle return, on a 1:50 interval
- 500m, easy pace:
25m closed fist swim
25m straight arm swim
- 5x 100m Freestyle with hand paddles