please review video for these movements if you are unsure.
swod
handstand hold
3x max time
deadlift 4x5
press
4x5
wod
2 mile run for time
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
Handstand hold: 3x roughly 1 min
ReplyDeleteDeadlift highest weight: 175lbs
Press: 115lbs
2 Mile run: 15:23
I think that was a best time for me.
2 mile run: 17: 56
ReplyDeletehandstand holds: teetering for ~ 1 min each
ReplyDeleteJust using PcP pipe for all the strength stuff until I get access to weights.
2 miles: 18:53 with an incline on half (around my street which measures nicely at a 1/4 mile)
I totally forgot about the handstand holds cause i was busy watchin some people die doing fran but...
ReplyDeletemy deadlifts i got up to 255lbs
press was 115lbs
and i rowed my 2 miles in 11:14
13:53 two mile and 95 press 185 dead lift
ReplyDelete