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
Deadlift- 20 pounds on each side
ReplyDeletePress- 5 pounds each side
Back Squats- 10 pounds each side
Deadlift- 25 on each side
ReplyDeletePress- 10 each side
Back squats- 10 each side
All of them were good amounts, I couldn't tell if I could go heavier and still do 10 and correctly, do you think this is about right for me?
Bert
deadlift-30 each side
ReplyDeletepress-15 esch side
back squats- 15 each side
dang it Colleen...now I feel like I should go back and lift more :)
ReplyDeleteDeadlift-15 each side
ReplyDeletepress-5 each side
Back squats- 15 each side
Deadlift-20
ReplyDeletepress-5
squats-15
Deadlift-10 each side
ReplyDeletePress-5 each side
Squats-5 each side
Press- 5 each side
ReplyDeleteDeadlift- 15 each side
Squats- 10 each side
Press - 5 each side
ReplyDeleteDeadlift - 5 each side 1 set and 7.5 each side 2 sets
Squats - 10 each side
fyi- my bar was not 45lbs. I was using what I had at home :)
ReplyDeletehi guys!!! miss you all, boo:( hope your summer is off to a great start! and thanks all of you who are posting :) keep it up!!
ReplyDeletecoach van vleck:
(bar included in weight)
press 80lbs
squat 165...failed and fell on my butt at 175
dl 260