bike to ratner
lots of stretching
WITMER UPPER
Finally in season!
3x{
8 push press @115
}
3x{
[6,6,5] 1.25 semisup chinups (missed the final rep)
6 bench press @115
}
3x{
5 cali press @55
8 side plank row @25
}
Tuesday, July 31, 2012
Friday, July 27, 2012
thursday, july 26
bike to ratner
181.0
WITMER CORE
4x{
4 high pulls @135
8 frog jumps
}
3x{
12 tap tap splits
16 omni situps @70
}
3x{
10 side raises
12 candlesticks
}
181.0
WITMER CORE
4x{
4 high pulls @135
8 frog jumps
}
3x{
12 tap tap splits
16 omni situps @70
}
3x{
10 side raises
12 candlesticks
}
Thursday, July 26, 2012
Wednesday, July 25
bike to stagg for throws!
lots of wind, lots of pivots
the bike to ratner
181.0
WITMER LEGS
3x{
8 1.25 single leg squats @105
10 one-down-two-up DB RDL @70
}
3x{
7 plane squats @60
6 two-up-one-down leg curls @90
}
3x{
2x10 midget lunges
10 toe cord pulls @32.5
}
lots of wind, lots of pivots
the bike to ratner
181.0
WITMER LEGS
3x{
8 1.25 single leg squats @105
10 one-down-two-up DB RDL @70
}
3x{
7 plane squats @60
6 two-up-one-down leg curls @90
}
3x{
2x10 midget lunges
10 toe cord pulls @32.5
}
Monday, July 23, 2012
Monday, July 23
Bike to ratner
WITMER UPPER
3x
8 split presses @95
10 1.25 bar rows
3x
10 floor benches @125
10 db elbow rows @90
3x
10 handle pushups @10
10 curls @25
10 back db raises @10
Bike to home and the midway for
ALACTIC
4x70 pulls @3min
4x40 dash @3 min
Friday, July 20, 2012
Thursday, July 19
bike to ratner for WITMER LEGS
3x{
10 1.25 single leg squats @95
10 one-down-two-up DB RDL @65
}
3x{
4 plane squats @60
6 two-up-one-down leg curls @80
}
3x{
2x10 midget lunges
10 hip toe flexions @30
}
3x{
10 1.25 single leg squats @95
10 one-down-two-up DB RDL @65
}
3x{
4 plane squats @60
6 two-up-one-down leg curls @80
}
3x{
2x10 midget lunges
10 hip toe flexions @30
}
Wednesday, July 18
bike to stagg
183.2 I guess
WITMER alactic
3x6 medicine ball tosses
3x6 countermovement hops
3x6 lateral shuffle sprint starts
2x6 agility waltz + cut
bike 1 hour up to burns' place (and back, later)
183.2 I guess
WITMER alactic
3x6 medicine ball tosses
3x6 countermovement hops
3x6 lateral shuffle sprint starts
2x6 agility waltz + cut
bike 1 hour up to burns' place (and back, later)
Tuesday, July 17
bike to stagg
short throws w zubair
hucks , circle w/shane
WITMER UPPER
181.4 - yes
3x{
10 split military press @85
10 1.25 bar rows
}
3x{
10 floor bench press @115
10 elbow DB row @45
}
3x{
6 handle pushups @25...ish
10 side curls @25
10 DB back raises @15
}
short throws w zubair
hucks , circle w/shane
WITMER UPPER
181.4 - yes
3x{
10 split military press @85
10 1.25 bar rows
}
3x{
10 floor bench press @115
10 elbow DB row @45
}
3x{
6 handle pushups @25...ish
10 side curls @25
10 DB back raises @15
}
Monday, July 16, 2012
Monday, July 16
Bike to stagg
Alactic{
4 pull chases @1:30
4 40 yard dashes @1:30
}
181.4
Witmer CORE
3x{
4 high pulls @135
10 frog jumps
}
3x {
12 tap tap split
20 omni situps @65
}
3*(
10 side raises
12 candlesticks
)
Sunday, July 15, 2012
Friday, July 14
Bike to ratner for non-witmer omnibus
183.6
3x{
30 swiss ball situps
bosu plank roll
}
3x{
25 knees up
20 handle pushups
}
3x{
8 cord pulls @25
25 side situps
}
Friday, July 13, 2012
Thursday, July 12
Bike sprint to see Kids These Days.... WORTH IT
still-hard-but-not-as-hard bike back home
then, bike to ratner for WITMER LEGS
3x{
10 1.25 single leg squats @95
10 single leg dumbbell romanian deadlifts @100
}
3x{
5 single leg plane squats @55
6 two-up-one-down leg curls @70
}
3x{
2x10 midget lunges
10 hip toe flexions @22.5
}
still-hard-but-not-as-hard bike back home
then, bike to ratner for WITMER LEGS
3x{
10 1.25 single leg squats @95
10 single leg dumbbell romanian deadlifts @100
}
3x{
5 single leg plane squats @55
6 two-up-one-down leg curls @70
}
3x{
2x10 midget lunges
10 hip toe flexions @22.5
}
Thursday, July 12, 2012
Wednesday, July 11
bike for a LONG-ASS TIME (1.5 hours?) to get pitchfork tickets
Then 30 min throwing and ALACTIC
3x 6 single leg ball tosses @10
3x 6 single leg hop progressions
Then 30 min throwing and ALACTIC
3x 6 single leg ball tosses @10
3x 6 single leg hop progressions
Tuesday, July 10
stuck in my stupid apartment......
bike to ratner for WITMER UPPER
183.0 - about right, I think
3x{
[10,9,8] military split press @85
10 1.25 bar rows
}
3x{
8 floor press @125
8 DB wide elbow rows @45
}
3x{
8 handle pushus @10 (god, I hate those handles)
9 side bicep curls @25
10 DB back raises @10
}
GET BETTER AT HANDLE PUSHUPS!
bike to ratner for WITMER UPPER
183.0 - about right, I think
3x{
[10,9,8] military split press @85
10 1.25 bar rows
}
3x{
8 floor press @125
8 DB wide elbow rows @45
}
3x{
8 handle pushus @10 (god, I hate those handles)
9 side bicep curls @25
10 DB back raises @10
}
GET BETTER AT HANDLE PUSHUPS!
Tuesday, July 10, 2012
Monday, July 9
bike to ratner for WITMER CORE
4x{
5 high pulls @115
9 frog jumps
}
3x{
12 tap-tap-splits
16 omni barbell situps @65
}
3x{
10 hanging side crunches
12 angled candlesticks
}
bike to Stagg for throws
WITMER ALACTIC
4x chase the pull @3:00
4x 40yd dash @3:00
4x{
5 high pulls @115
9 frog jumps
}
3x{
12 tap-tap-splits
16 omni barbell situps @65
}
3x{
10 hanging side crunches
12 angled candlesticks
}
bike to Stagg for throws
WITMER ALACTIC
4x chase the pull @3:00
4x 40yd dash @3:00
Friday, July 6, 2012
Friday, July 6
bike to pilsen and back
then to ratner... for WITMER LEGS
3x{
8 1.25 single leg squats @95
8 single leg dumbbell romanian deadlifts @90
}
3x{
6 single leg plane squats @45
6 two-up-one-down leg curls @60
}
3x{
2x 10 yards of midget lunges
10 hip toe flexions @10-20
}
then to ratner... for WITMER LEGS
3x{
8 1.25 single leg squats @95
8 single leg dumbbell romanian deadlifts @90
}
3x{
6 single leg plane squats @45
6 two-up-one-down leg curls @60
}
3x{
2x 10 yards of midget lunges
10 hip toe flexions @10-20
}
Thursday, July 5, 2012
Thursday, July 5
4x{
6 high pulls @95
8 frog jumps
}
3x{
12 tap-tap-splits
20 omni barbell situps @45
}
3x{
10 hanging side crunches
10 angled candlesticks
}
2x{
12 bosu ball glute bridges
bosu ball plank roll
}
6 high pulls @95
8 frog jumps
}
3x{
12 tap-tap-splits
20 omni barbell situps @45
}
3x{
10 hanging side crunches
10 angled candlesticks
}
2x{
12 bosu ball glute bridges
bosu ball plank roll
}
Wednesday, July 4
bike to LP zoo and back - in crazy heat
also...
10x hill sprint @1:00
[
xx
18
17
16
17
14
15
15
16
xx
]
Tuesday, July 3, 2012
Tuesday, July 3
bike to stagg
throw with Bank for 30 min
ratner for WITMER UPPER
177.8... with clothes! yikes!
3x{
10 ss press @95
9 1.25 supine rows
}
3x{
floor bench press @105
8 double elbow rows @45
}
3x{
8 weighted pushups @25
10 horbel bicep curls @20
10 floor back raise holds @10
}
throw with Bank for 30 min
ratner for WITMER UPPER
177.8... with clothes! yikes!
3x{
10 ss press @95
9 1.25 supine rows
}
3x{
floor bench press @105
8 double elbow rows @45
}
3x{
8 weighted pushups @25
10 horbel bicep curls @20
10 floor back raise holds @10
}
Monday, July 2, 2012
Wednesday, June 27
BOULDER
run to chataqua.... fire
run to sanitas....lightning
run to conference...awesome?
run to chataqua.... fire
run to sanitas....lightning
run to conference...awesome?
Tuesday, June 26
bike to ratner
184.8
3x{
30 situps
plank roll
}
3x{
10 knees to elbows
10 back extensions @35
}
3x{
15 leans @65
20 knees up
}
2x{
20 side situps
}
CLOSING TIME
184.8
3x{
30 situps
plank roll
}
3x{
10 knees to elbows
10 back extensions @35
}
3x{
15 leans @65
20 knees up
}
2x{
20 side situps
}
CLOSING TIME
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