please review video for these movements if you are unsure.
swod
handstand hold
3x max time
deadlift 4x5
press
4x5
wod
2 mile run for time
UIW Men's Soccer
Welcome to the UIW Men's Soccer Blog. Here you will be given workouts that are being done at the UIW Fieldhouse. 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 soccer. These workouts will be clear and must be done as required.
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
Run-11:50
ReplyDeletehand stands-1:20, 1:05, 1:00
dead lifts-185,205,225,245
overhead press-95,105,110,115
run- 12:20
ReplyDeleteHand stands - 45, 45, 45
dead lifts - 135, 135, 135, 135
overhead press - 95, 105, 105, 95
run- 12:30
ReplyDeletehand stands- 1:10, 1:00, 0:55
Justin hurt his back on his last overhead press and i had to take him home so ill make up the rest and post later
run- 13:45
ReplyDeleteHand stands - 1:21, 1:15, 1:13
I am doing other stuff to make up the lifting but I don't have a gym to go to. Do you have any suggestions?
overhead press - 115 115 115 125 (sitting down; couldn't remember if it was standing or sitting down)
ReplyDeletedead lifts - 155 165 185 195
hand stands - 46 47 53
run - 12:33
Press- 85 x4
ReplyDeletedead lifts- 205 x4
hand stands- 55 50 45