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.
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First I did a 1 rep max on squat clean and got 175lbs then I did the WOD but I did it from memory and I could have sworn it said 21-15-9 so thats what I did with 35lbs dumbells in 6:14
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
6:28. 65lbs on the thrusters.
ReplyDeleteFirst I did a 1 rep max on squat clean and got 175lbs
ReplyDeletethen I did the WOD but I did it from memory and I could have sworn it said 21-15-9 so thats what I did with 35lbs dumbells in 6:14
4:18 for 25lb dumbells.
ReplyDelete