3.27.17

SESSION 1: GYM

WARM-UP:

5x:
10 Pushup
10 Light Row
10 Lunging Dislocates

LIFT: 

  1. Military Press and Weighted Pull-Up: Work up to working weight of Military Press (about 70% of 1RM to start).  Do a couple of warm up sets with bodyweight pull-ups
  2. 1 All-Out set of both military press and weighted pull-up (recommend starting pull-ups with 5-10 lbs)
  3. Take those all out sets.  Cut them in half.  Do a reverse ladder down to 1.
  4. 5x20 weighted sit-ups

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SESSION 2: POOL

Warmup: 

  1. 5x: Every 1:50
    25m underwater swim with freestyle return
  2. 10x
    25m Straight Arm Swim
    25m Combat Swimmer Stroke
    25m Breast stroke

Workout: With Swim Paddles:
3 Rounds:
100m freestyle swim with Paddles
2 Minutes Rest

 

Posted on March 26, 2017 .