Summer Program

Welcome to the 2011 Summer Dryland Program. Below will be a general warm up will do daily before each workout. There will be a daily post with that day's WOD (workout of the day). You'll notice past workouts currently listed.
Please create a username and password and post comments, results and questions related to that day's WOD.
good luck and see you in the Fall!

Thursday, April 29, 2010

handstand pushups
2x10

front squat
2x10

bench press
2x10

kipping pull ups
2xmax reps
Posted by at

9 comments:

  1. Lesley MApril 29, 2010 at 3:31 PM

    i like the bench modification for the handstand pushups, it's gonna come in super handy this summer.

    semi successful kipping with the band today! the pull up bars still suck, though.

    front squats- 65

    bench- 1 round 55, 1 round 65, 1 round 70.

    ReplyDelete
  2. Hannah BananaApril 29, 2010 at 3:42 PM

    I did the kipping pull ups right this time!!....I think.
    squats- bar then 50
    bench- 55

    ReplyDelete
  3. caityApril 29, 2010 at 3:43 PM

    I liked the kicking pull ups, can't wait to be able to not use a band one day- hand stand pushes were pretty crazy..

    Bench, both sets with 55. Front Squats, first set 45 lbs, second set 50 lbs.

    ReplyDelete
  4. daniApril 29, 2010 at 6:52 PM

    Unfortunately,I had class today and I'm also not feeling to well.

    But I like doing the kicking pull-ups. I think they are better than just doing regular pull-ups. We should keep doing these instead.

    ReplyDelete
  5. Ashley PaulApril 29, 2010 at 6:56 PM

    front squats 55. Bench press first set 55 and the second was 65 pounds

    ReplyDelete
  6. markrubinApril 29, 2010 at 8:26 PM

    front-95
    bench-105

    need to get the rhythm down for kipping pull ups still.

    ReplyDelete
  7. P McCApril 29, 2010 at 8:28 PM

    front squats-95
    bench-135
    and the kipping pull ups were easier this time than last time

    ReplyDelete
  8. Patriarch09April 29, 2010 at 9:24 PM

    front squats 105 both sets, bench 135 then 155

    ReplyDelete
  9. LukeApril 30, 2010 at 11:33 AM

    Front squats: 95
    bench: 135

    I'm starting to get the feel for the rhythm for the kipping pull-ups.

    ReplyDelete

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UIW Swimming and Diving

Welcome to the UIW Swimming and Diving Blog. Here you will be given workouts over the summer in order to prepare you for the upcoming season. You will have a general and specific set of exercise to warm up with before each WOD (workout of the day). These exercises are layed out below. These are aimed at preparing your body for the WOD and more are more exercises that are more specific to swimming and diving. There will be form time to time WOD that have nothing to do with swimming and diving directly but will improve your strength, stability and balance in other areas that in the end, will make you better at your event. You MUST post the results of your WOD in the comment section for that day. If you do not, your workout will not count. Good luck!!!

Warm Up

Your warm up will be nearly same everyday. Keep an eye out for changes.Your choice of (Run 1mile, Bike 4 miles, Row 1500m)
3 Sets of:
30 Superman
20 Scorpion Kicks
20 Sit Ups
20 Lying Leg Kicks

3 sets of:
15 Push Ups
15 V Ups