This session uses cluster sets, Exercise 1 is relatively loaded but still be able to move the weight with speed, Exercise 2 is more power endurance oriented, then the final exercise is more of a strength endurance stimulus. All in the same set simulating being powerful of the start of a race and then moving into a longer more sustainable stroke
Work Through Each Exercise 1 set each Wrist circles 10 reps each way – Wrist to Fist x 10 – Scapula 10 each way – Glute Drive and Lat stretch 5 each side – YWTL 5 each position
Warm up Exercises
Easy lift the 4 reps, but with a higher tempo. Brace the core before lifting.
Leg Cluster | Suit case Dead lift | Reverse Lunge | Box jumps
4 each side | 10 each side | 15 jumps
Repeat x 2 – Weight the pull ups if needed, aim to get the chin over the bar and chest to bar if possible
Pull Cluster | Pull Ups | Inverted Rows | Bent Over Rows
4 Reps | 10 Reps | 15 Reps
Repeat x 2 – 70-80% of 1 RM weight for the bench press, if in doubt start lighter or replace with dips
Press Cluster | Bench Press | Press Ups | Ring Press ups
4 reps | 10 reps | 15 Reps
Repeat x 2
Paddling Cluster Face Pulls, Catch Press, High D/B Pull
10 | 10 | 10
Fallen Dragon Stretch
4 each side