to stretch or not to stretch...skip push up and v up warm up
swod (strength workout of the day)
overhead squats
3x10
weighted or strict pull ups
3xmax
rest as needed between sets
wod
for time:
3 rounds for time:
800m run
50 v ups
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
to stretch or not to stretch...
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ReplyDeleteOverhead squats with 20 lbs and 15 lbs dumbbells
ReplyDeletepulls I did 3 in a row with a swing and jump
WOD 17 min
oops i didn't mean to remmove it
ReplyDeleteOverhead squats with 20 and 15 lbs dumbbells
4 pullups in a row each time from solid hang no assistance
WOD 16 min
overhead squats with 12 lbs dumbbells
ReplyDelete3 jumping pull-ups with help
WOD 19 min
squats 15 lb dumbbells
ReplyDeletepull ups- 5 pullups in a row with assistance
wod-16 min
squats 15 lb dumbbells
ReplyDeletepull ups- 3 in a row with swing and jump
WOD- 17:45
Sorry! I forgot to post this yesterday!
oops i forgot to post!
ReplyDeletesquats: i think it was a 15 lb bar
pull ups: 3, 6, 7 no jump
wod: 16:15
sqats 65lbs... not overhead
ReplyDeletewod: 14 min