6.2.17

SESSION 1: GYM

Warm-Up:
3x:
SAM Shoulder Mobility Drill
10 Clapping Pushups
10 Row

LIFT

  1. Bench & Row: warm up from empty bar to your working weights
  2. Bench.  Do one all out set at your working weight.  Pause 30 seconds, one more set.  Pause another 30 seconds, one more set.
  3. Row: put on a belt.  Do one all-out set at working weight
  4. Take about 20% off bar- one more all out set.
  5. GRIND:
    5x:
    10 Push Press OR Dip
    10 Pull-Up STRICT

______________________

SESSION 2: POOL

WARM-UP:

  1. 5x 25m underwater with freestyle return, leave on the 1:50 mark
  2. 200m combat swimmer stroke

SWIM:

5x
100m freestyle with paddle
Equal Rest time

Posted on May 29, 2017 .