4.28.17

SESSION 1: GYM

Warm-Up:
3x:
SAM Shoulder Mobility Drill
10 Pushups
10 Inverted row or DB row

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LIFT

  1. Bench and Row: warm up from empty bar to working weight.  Superset if possible.
  2. Put on belt (at least for row).  1 all out set of each bench and row
  3. Take about 20% off the bar, 1 more all out set of each.
  4. GRIND:
    10 Minutes AMRAP:
    10 Push Press OR Dip
    10 Chinup (or lat pull down if you can't do chins yet)
    10 Ankles-to-bar

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SESSION 2: POOL:

Warmup: 200m:
25m Freestyle
25m Combat Swimmer Stroke
25m Breaststroke
25m Kick with hands extended in "superman" position

Workout:

With swim paddles:
7x
100m Freestyle with paddles
90 seconds rest

Posted on April 23, 2017 .