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!

Wednesday, July 7, 2010

Are you taking your multivitamin, antioxidant, and Omegas? If not, why? If you're not, the you better start. These should be commonplace to your diet.
Read up on the benefits of:
multivitamin
antioxidant
Omegas

wod
overhead squat
3-3-3
front squat
3-3-3
back squat
3-3-3
then
25 unbroken burpees

Post loads in comments

3 comments:

  1. Just wanted to say that while I was at the USA Swimming Convention this past September, there was an event where an Olympic Trials swimmer (forgot his name) talked to us about supplements, and just recently he had been banned from competing for 2 years because of substances found in his general multivitamin bought at the grocery store. This made him miss Olympic trials. So, while of course there are benefits, there is apparently a huge risk, even in the most basic pills. This is why I stopped taking my grocery store bought vitamin, at least until my collegiate career is over and I don't have to worry about being banned from anything.

    ReplyDelete
  2. Overhead Squats- 115-145-155
    Front Squats- 135-165-175
    Back Squats- 165-105-F225

    I think the only thing i don't get from natural foods is all the stuff found in multivitamins. and that's only because i think they smell weird and I have never gone out of my way to take anything consistently from a bottle. Plus I know that I need to be careful because I am almost a guarantee to get tested during the year, or at least I have every year so far.

    ReplyDelete
  3. over head - 95-105-115 (i have alot of trouble with balance on these. I always fall back and almost loose the bar.)
    Front squats - 95-125-155
    Back squats- 95 - 135- 175

    My weights for the squats jumped alot. I really pushed myslef by adding so much each time. Especially on the front squats. I used the lightweight to focus on my form, and then the mid as a challenge still really focusing on perfect posture, then the heavily was my max. Three of my heavy just about killed me. I don't take any multi-vitamins. I think their almost pointless and overpriced B.S.

    ReplyDelete

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