6.6.17

SESSION 1: GYM

Warm-Up

3x:
SAM Shoulder Mobility Drill
10 Empty Bar Presses
5 Chin-Ups

 

LIFT

  1. Military Press & Weighted Chins- start with empty bar and work up to working weight.  
  2. Press: Put on a belt.  Do one all-out set at working weight.  Pause 30 seconds.  One more all out set.  Pause 30 more seconds.  One more all out set.
  3. Weighted Chins- repeat step 2.  

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SESSION 2: POOL 

Warm-Up
5x: 
25m Underwater Swim
25m Thumb Drag Drill
25m Catch Up Drill
Rest 1:00 between rounds

Workout: 
6 Rounds
100m Freestyle with Paddles
Equal Rest Time

Posted on June 4, 2017 .