4.11.17

SESSION 1: GYM

Military Press/Pull-ups

   WARM-UP:

  1. Double-Under Practice: keep going until you get 50 double unders.  
  2. 5 Rounds:
    10 Pushups
    6 Pull-ups
    6 Dislocating Lunges

LIFT:

  1. Warm up to 70% your working weight.
  2. 1 all-out set at your working weight.  You should get at least 5 reps.  Then rest a couple minutes.
  3. Take 20% off the bar. Every minute on the minute (for 10 minutes), do 5 reps. 
  4. Repeat steps 2-3 for weighted pull-ups.  
  5. GRIND:
    20-15-10 for time:
    Close grip bench
    Pendlay Row- keep it light-to-moderate
    Weighted Sit-ups

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SESSION 2: POOL

Warm-Up:

  1. 5x 25m underwater with freestyle return, on the 1:50 mark
  2. 5x, easy pace (for 500m total)
    25m Straight arm freestyle
    25m Combat Swimmer Stroke
    25m Backstroke
    25m Breaststroke 

WORKOUT:

  1. With paddles:
    7 rounds:
    100m freestyle with paddles
    90 seconds rest
  2. Cool down with 5x 25m Underwater with freestyle return, on the 2:00 mark
Posted on April 9, 2017 .