Monday, June 25

45 bike ride to ratner (warm up, obvy)

WITMER ARMS

4x{
[10,8,8,6] bench press @115
9 chin-ups (wide grip)
}

3x{
8 swiss ball db fly @35
8 table row @45
}

3x{
7 db press @30
7 bicep curl @65
6 dips
}

Sunday, June 24

Down with the Clown, Day 2

Saturday, June 23

Down with the Clown, Day 1

Thursday, June 21

First Natives Practice!

lots of scrimmaging

also, core attack!

GREAT START

Wednesday, June 20

jog to stagg (bike repairs)

lots of circle throwing
stretching (semi-dynamic)

short on time, so only 2/3rds of witmer legs

3x{
[9,6,4] raised heel back squats @205
5 frog jumps
}

3x{
5 romanian deadlifts @225
8 swiss ball wall jerk @65
}

aaaand time

jog home

Tuesday, June 19

bike to stagg

first HPP!

throws on throws on throws (super windy)
warmup
30x three man w/ Zubair & Bank
60x big pivots w/Bank
2x brady's box w/ Bank

bike to ratner

181.8 = BETTER
another stretch

3x{
20 bosu ball pushups
30 situps
}

3x{
8 cord pulls @25
10 toes to bar
}

3x{
12 plate-ups @45
15 shrugs @65
}

another big stretch at home

Poor Thunder....

Monday, June 18

Bike to Stagg

20x 40 yard dash @ 1:00 clock
bike to ratner

185.0

long stretch
3x{
40 situps
plank roll
}

Sunday, June 17

not a workout per se, but biked to montrose and back with amanda... also other things along the way

Saturday, June 16

bike to sledding hill

run from drain to the top on a 1:00 clock
15, 16, 15, 18
2 min rest
18
15
16
16

hot day...

3x{
40 situps
plank roll
}

Friday, June 15

bike to gleacher and back... knocked to the pavement by a sausage casing

thursday, june 14

bike to stagg
dynamic warmup
long throw w/ hucks

WITMER Legs
4x
{
10 10 7 5
raised heel back squat
5 frog jumps
}

3x
{
5 romanian dead lift @225
8 swiss ball press under @65
}

3x{
7 hip thrust @110
8 side lunges @60

Wednesday, June 13

bike to gleacher and back at noon (ish)

bike to ratner
187.4 (oof)

3x{
40 situps
plank roll
}

3x{
15 shrugs @65
10 toes to bar
}

bike to stagg

light throw, dynamic warmup,

alactic
4x pull chases
4x 40

Tuesday, June 12

bike to gleacher, to pilsen... no spring league
bike to wash park
throw, stretch, DECIDE

Monday, June 11

bike to stagg

weak throws

warmup

alactic

  {single leg medicine ball throws

    single leg hops

  }

arms

4x{

[9,7,7,5]

bench press @115

wide grip chin ups

}

3x{

8 swiss ball flys @30

8 double rows

}

3x{

7 single arm hammer throws @20

7 bicep curls @85

6 dips (well, "dips")

}

Sunday, June 10

Natives tryouts

Saturday, June 9

Haymaker tryouts 9-1

bike (ish) to Wicker park

Thursday, June 7

throwing

witmer lactic
16x(run 20/walk40)

witmer legs
two legs

wednesday, june 6

run to ratner

188.2 :(

2x{
30 situps
plank roll
20 leg v-up
25 pushups
}

3x{
2x5 floor cleans @ 135
10 toes to bar
}

3x{
10 cord pulls @22.5
10 plate raises @45
}

2x{
12 shrugs @
10 seal claps @20
}

tuesday, june 5

bike to men's league

men's league

sunday, june 3

natives tryout

saturday, june 2

beachfront tryouts

thursday, may 31

warmups and throws in the rain for 1 hour at crown

3x
{
30 situps
plank roll
}

3x
{
10 cord pulls @22.5
25 knees up
}