1.30.17

Warm-Up: 
1. DeFranco's Simple 6
2. 3x
10 Clapping Pushups
10 Inverted Row

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  1. Bench- warm up from 40% of max up to a 5RM.  Add weight slowly until the weight feels like a "10", then stop.
  2. Take about 10% off.  Over the course of about 20 minutes, do sets of 5 at your own pace.  When these reps reach a "10", stop. 
  3. Pendlay Rows: Repeat steps 1&2.
  4. 10 Minute AMRAP:
    10 double DB/KB Push Press
    10 Pull-ups- when these slow, do jumping pull-ups
    20 4-count flutter kicks

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LATER @POOL:

  1. 5x 25m Underwaters with freestyle return, 1:50 interval
  2. 5x
    25m Zipper Drill
    25m Kick with arms extended
  3. 650m Freestyle swim
Posted on January 29, 2017 .