Wednesday, July 22, 2009

A lil fun!
Turkish Get ups
After your warm up

4 sets of 5 each side alternating sides
try and increase the weight each set.
This is not for time. Go slow and pay attnetion to strict form. Work those shoulders and watch the video clip!!!




Post load for last set in comments
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3 comments:

  1. UnknownJuly 23, 2009 at 8:12 AM

    my last set was with 12.5 lbs

    ReplyDelete
  2. UnknownJuly 23, 2009 at 8:34 AM

    my fourth set was with 12 lbs

    ReplyDelete
  3. Sami DavisJuly 24, 2009 at 12:33 AM

    I forgot to post this earlier...
    1st set: 10 lbs
    2nd set: 10 lbs
    3rd set: 15 lbs
    4th set: 15 lbs

    ReplyDelete

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UIW Syncrhonized Swimming

Welcome to the UIW Synchro 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 Synchro. There will be form time to time WOD that have nothing to do with synchro directly but will improve your strength, stability and balance in other areas that in the end, will make you better synchronized swimmers. 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