Swim 100 m IM warm up
+
dive in
swim 25 m free @ 95%
rest 30 sec x 3
+
1K swim time trial
+
100 m kick cool down
PM
A. Sumo DL - build to a tough single in a few sets and learn movement 235#
B. Good Mornings @ 3111; 3-5 x 5; rest 2 min
75, 85, 95, 105, 105#
C1. Close Grip Bench Press - 65% 1RM; 8 sets of 3 @ 20X1; rest 30 sec
100#(5), 105# (5)
C2. AMRAP Strict Mixed Grip Chin Ups @ 1010; 8 sets; rest 30 sec
8,6,5,4,4,4,4,4
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