1.3.17

Warm-Up
1. SAM Shoulder Mobility Drill
2. 3x: 
10 Empty Bar Press
10 Inverted Row
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  1. 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.  
  2. 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.
  3. 20-15-10
    Dips- bodyweight
    Heavy DB Rows
    Leg Levers

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LATER @ POOL

  1. 5x 25m underwater with freestyle return, on a 1:50 interval
  2.  500m, easy pace:
    25m closed fist swim
    25m straight arm swim
  3. 5x 100m Freestyle with hand paddles
Posted on January 1, 2017 .