SWIMMING

START & WALL POWER: 
Standing Long Jumps
3 Sets Of 5 MAXIMAL Jumps

WALL POWER: 
Power Clean (Start Barbell At The Floor & High Catch)
6X2
WARM UPS: 60, 70, 80,
WORK SETS: (3 Minute Clock) - 85-90%, 90-93%, 93-96%) (96% = New PR)
* There's A Large Range In Weights Here... Try To Go Heavy, But Take The Time To Continue To Perfect The Technique From The Floor

ASSISTANCE STRENGTH:
Ring Dip Holds
3 Sets Of 20-30 Seconds In A Bent Arm Position
SS w/
Strict Pull Ups
3 Sets Of 1-2 Reps Short Of Failure With No Band OR 1R Band
(DO 2-3 MORE TOTAL REPS THAN LAST WEEK - Check it HERE) 

SHOULDER MOBILITY: 
Softball/Lacrosse Ball Rolling + Bully Stretch - Watch The Video - Skip To Minute 3 & Watch To Min 4