Thursday, December 20

bike to ratner

WITMER UPPER

3x{
6inc DB bench @50
7 incline DB rows @30
}

3x{
10 pullovers @fat45
8 1.25 skipole pullups
}

3x{
15 speed handle pushups
10 Y to I @5 

}

Then

Basketball.... 45 min of goofing off?

Tuesday, December 18

bike to ratner

191.2

WITMER SAQ B

3x 6 lunge jumps  @2min
3x 6 power skips @2min
8x accelerate decelerate @2min
3x 7 squat jumps @40s

WITMER CORE B


3x{
12 stir the pots
7 ball pike
12 russian twists @50 DB

Monday, December 17

bike to ratner
WITMER FULL-BODY

3x
8 elevated heel back squats @[165,175,175]

3x
7 single leg hip ups @50
8 heel touches

3x
8 rotational [2,2,1] pushups @[15,15,10]
10 1.25 supine rows @[60,75,75]
8 internal rotations @25

Sunday, December 17

RATNER WITMER LEGS
191.8

3x
8 elev. db split squat @35 plates
8 RDL @ [135,155,175]

3x
10 seat squat @oh fat 45
8 toes pointed bosu hip ups

3x
25 calf raises
8 hip flexion @25

Saturday, December 15

bike to ratner

squat cleans
5 @115
5@135
4@155
3@165
3@175
2 fails @185
1 @175 (gotta end on a win)

kicked out of the gym?!?!?!?!
dumb winter schedule

anyways, bike back home....

WITMER CORE A

3x
7 inchworms
leg raise side planks @25s
10 reverse crunches

Friday, December 14

financial accounting final!

also, run to the stripe and back

Thursday, December 13

bike to gleacher yesterday... this is basically the only time of the year when that counts as a thing... anyways

oh, and ps. 192.6. yeah.

WITMER UPPER

3x{
[8,7,8] slow incline DB bench @[50,50,40]
7 incline DB rows @30
}

3x{
10 pullovers @fat45
[8,7,7] 1.25 skipole pullups
}

3x{
12 speed handle pushups
7 Y to I @5
}

Tuesday, December 11

bike to ratner

WITMER FULL-BODY

3x
9 elevated heel back squats @155

3x
6 single leg hip ups @45
7 single leg heel drops

3x{
10 rotational pushup @[5,10,15]
1.25 supine seated row @ [35,45,55]
7 band internal rotations @25
}

UPDATE: And CORE B???? WHAT!?!?!

No wonder I took wednesday off

3x{
12 stir the pots
6 ball pike
12 russian twists @35 plate

a huge ball, too...

Saturday, December 8

bike to river north... maybe not back

RATNER WITMER LEGS

3x
8 elev. db split squat @30
8 RDL @ [135,155,155]

3x
10 goblet squat @45
8 toes pointed bosu hip ups

3x
25 calf raises
8 hip flexion @25

Wednesday, December 6

bike to ratner

for MORE WITMER!!

first, finish the last sets from UPPER...

3x{
10 pullovers @fat45
[9,7,5] 1.25 semi grip chinups
}

3x{
20 speed pushups
6 Y to I @5
}

then CORE

3x{
12 stir-the-pots
5 swiss pikes
21 russian twists @35(plate)

Tuesday, December 4

run to the fork and back

so warm, so sunny, so sloooow

58min?

Monday, December 3

bike to stagg

throws in eerie hot wind... just awful

dynamic warmup

WITMER!!!!!!!

 CORE A
3x{
10 inchworms (slow plank crawl, really)
30s side plank w/leg raises
8 reverse crunches
}

into ratner for

UPPER (the first superset)
3x{
[8,7,5] incline DB bench @45
8 incline DB rows @ [45,25,25]
}

Saturday, December 1

shane's back on the map...

189.8

throws, warmups, etc.

5 RDL @135
3x
5 RDL @[155,175,195]
10 toes to bar

3x
8 sloooow db bench @[35,45,45]
8 1.25 elevated bar rows

Friday, November 30

run to early fork and back...more a time issue than anything.

probably 8k or so?