SWIMMING

Perform Warm Up and Use a LaCrosse Ball OR Softball On Your Hips

STRENGTH WORK:
Deadlift
5-5-5-5-5
* Early Sets Your Can Perform Consecutive Reps, But Once Your Get Semi-Heavy Drop The Rep At The Top
** Watch The Videos Closely Before You Start and Make Sure You Don't Lose Your Flat Back Position
Video 1 - Deadlift Back Angles
Video 2 - How To Set Up For The Deadlift

GYMNASTICS SKILL:
Push Ups (Watch This Video FIRST - CLICK HERE)
10-10-10
* I want PERFECTION HERE - Use a Band, If Needed
** For Each Rep That Isn't You Have 10 secs of Hollow Rock Holds After The Completion Of Your Set
- The Following Are Counted as Faults
1. Hips Sagging and Hitting First
2. Not Touching The Hips, Chest, Chin To The Ground
3. "Peeling" Yourself Off The Floor
4. Not Locking Out At The Top

ASSISTANCE STRENGTH WORK:
Underhand Inverted Row
2X15
superset with/
Off Bench Oblique Holds
2X30 secs EA SIDE (Add A Plate If You Can)

POST ALL WEIGHTS AND HOW THE PUSH UPS WENT TO COMMENTS