SWIMMING

Make Sure You Warm Up First And Then Perform Some External Rotation Stretching On Your Hips
WATCH AND PERFORM WHAT IN THIS VIDEO - HERE

WALL AND STARTING POWER:
Tall Clean - Moderate Weight -WATCH VIDEO FIRST! - Click On The Exercise Name
4 Sets of 3 Reps, 2 Reps, Then 1 Rep and 1 Rep - See If You Can Get 75-88# By The End

Hang Squat Clean (Yep, Just Like It Sounds... Full Squat Each Rep and Start Standing Up)
5 Sets of 2 Reps
- 50, 60, 70, 80, Try To Hit 90% of Your Listed Max Under The Swimming Page

ASSISTANCE STRENGTH:
DB Bent Over Row (NO BENCH)
2X15
SS w/
HIP Extensions (Pause And Hold Contraction At The Top For 3-5 Seconds and Down Slow)
2X20 (Add Weight If You Can)
** Check The Video So You Know The Differences In Hip Extension and BACK Extension

CONDITIONING: 
400m Run
50 Wall Ball Throws Over 10 Feet OR Goal Post On Football Field (Try To Use a 15# Ball)
400m Run
* 10 Minute Cutoff *

POST ALL WEIGHTS AND CONDITIONING TIME TO COMMENTS