Thursday, August 23

bike to wash park

lazy throws, lazy stretching... sigh

then to ratner for CORE

3x{

10 swiss pikes

12 stir the pots

6 russian twists @40

}

Wednesday, August 22

bike to ratner

188.4 .....WOW (bad day+recovery..?)

2x2 15s wide fast foot @30
3x 20s zig zag grid @120

2x{
4 front squat @[185,205]
5 tuck jumps
}

2x{
4RDL @[205,255]
12 walking lunges @60
}

2x{
10 single leg swiss bridges
50 romanian rhythm squats @25 overhead

Tuesday, August 21

bike to wash park

throws (I/O hucks only!)

ALACTIC

3x {
15s mountain climbers
10 yard sprint
}

3x{
6 frog jumps
}

bike to ratner

UPPER

Push press{
4@95
4@135
6 @115
}

2x{
[4,5]bench @135
5chinups @[0,25]
}

2x{
8 california press @75
8 plank cable row @40
}

Monday, August 20

bike to wash park

throws (I/O hucks ONLY!)
drills (small box, break mark, triangle of death)

WITMER CORE

2x{
40 situps
plank roll w/ leg lifts
20 pushups
}

Sunday, August 19

Thursday, August 16

Bike to Ratner

Foam roll left leg for 120min or so

ALACTIC
3x climbers &10 sprint @90
2x 6 frogs @90

UPPER
2x6 push @[115,135]

2x{
4 bench @135
5 1.25 skipole Chinos @10
}

2x{
8 Cali press @65
9 plank cable rows @35
}

Wednesday, August 15

Bike to home depot, UPS, etc...

Bike to wash park

CORE
3x{
40 situps
Plank roll w/ leg lifts
}

3x12 triangle of mystery (God I love this still)

Tuesday, August 14

bike to ratner for LEGS

Front squats
5 @135
4 @175 (5 tuck jumps)
4 @195 (5 tuck jumps)

RDL

4 @195
4 @225 (12 walking lunges @55)
4 @245 (12 walking lunges @55)

2x{
10 single leg swiss bridges
[50,25 overhead] romanian rhythm squats @45
}

Monday, August 13

bike to stagg

throws forever w/ AK

then ratner for ALACTIC & CORE

4x wide fast foot @1min
4x 20s grid zigzag @2min

3x10 swiss pikes
3x2x10 stir the pots
3x12 russian twist @16

Sunday, August 12

NATIVES

2/2 in break mark competitions...


extra hucks+pushups with Bank
extra throw and gos with Kurt Jimmy & Bank

Saturday, August 11

bike to Stagg for

long warm-up and stretch

ALACTIC

3x 15s mountain climbers @1min
2x 6 frog jumps @2min

LACTIC

6x160m death drill @[90/120]s

41, 42, 43, 43, 41, 40 (solid finish!)

First week doing ALL WITMERS - feels good

Friday, August 10

bike to stagg

THROWS w/ Josh in heavy wind

ALACTIC

4x15s wide fast foot
3x zig zag grid

then to ratner for

lots of stretching and CORE

3x{
40 situps
plank roll
}

Thursday, August 9

Bike to stagg for throws

Bike to ratner for LEGS

181.0

3x{
5 front squats @175
5 tuck jumps
}

3x{
5 RDL @[185, 205, 225 ]
12 walking db lunges @50
}

3x{
16 single leg swiss bridges
50 rhythm squats @45
}

Wednesday, August 8

bike to stagg for LACTIC

16x{
20s 80% run
40s walk
}

then to ratner for WITMER UPPER

3x{
7 push press @[105,125,125]
}

3x{
5 bench presses @125
5 1.25 ski pole chinups
}

3x{
8 california press @55
8 side plank rows @32.5
}

182.2

Tuesday, August 7

bike to river and back to RATNER for

CORE (B)

3x{
10 swiss ball pikes
}


3x{
2x10 stir the pots
}

3x{
10 paused russian twists @16
}

3x{
15 leg-v-leg-up
25 side crunches
}

182.4

Monday, August 6

bike to midway for

dynamic warmup

ALACTIC
3x 15s mountain climbers @90s
3x 6 frog jumps @90s

LACTIC
5x 160m death drill @120s

Sunday, August 5

bike to CMWC and back, then NATIVES

Friday, August 3

bike to stagg for throws.. Shane almost dies

then home for brownies and CORE!

3x{
40 situps
plank roll w/ leg lifts
}

3x{
20 legs-v-legs-ups
25 side crunches
}

Bike to lolla

Thursday, August 2

bike to stagg

throws on throws

WITMER LEGS (in season)

3x{
7 front squats @155
5 tuck jumps
}

3x{
7 RDL @[175,195,195]
16 walking DB lunges @40
}

3x{
6 single leg swiss ball glut bridges
50 romanian rhythm squats @body weight
}

Wednesday, August 1

Machine scrimmage + brady's box

Tuesday, July 31

bike to stagg for throws on throws

then ALACTIC (out-of-season, oops)

4x  pull   sprint @3min
4x 40yd sprint @3min