6.23.17

SESSION 1: GYM

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

______________

LIFT

  1. Bench press & Pendlay Row: work up from empty bar to working weights
  2. Bench: Do one all out set at working weight
  3. Bench: Take 20% off bar- immediately do one more all out set.
  4. Row- repeat steps 2&3.
  5. GRIND:
    5 Rounds:
    10 Chinups
    10 Push Press
    10 Russian Twist

__________________________

SESSION 2: POOL

WARM-UP: 200M COMBAT SWIMMER STROKE

WORKOUT: 
6 ROUNDS WITH PADDLES
100m freestyle with paddles
90 seconds Rest

COOLDOWN: 5X ON THE 2:00 MARK
25m Underwater
25m Freestyle

Posted on June 19, 2017 .