SWIMMING

LAST WEEK OF REPEATS BEFORE NEW PROGRAMMING... GO HEAVIER THAN LAST TIME... CHECK IT HERE

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
- 60, 70, 80, 90, Try To Hit 93-96% of Your Listed Max Under The Swimming Page

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

CONDITIONING: 
Double Unders OR (Single Unders)
50 (150) - 40 (120) - 30 (90) - 20 (60) -10 (30)
Kipping Pull Ups (Jumping X2)
20 - 16 - 12 - 8 - 4
** 10 Minutes **

POST ALL WEIGHTS AND CONDITIONING TIME TO COMMENTS