Wed. March 30

21-15-9

OH Squats
Tricep Extensions
Thrusters
Fly Pulls

Abs – MB

Mon. March 28

Part 1:
AMRAP 20 Minutes
Run 2 Laps
10 Pull Ups
5 Prisoner Get Ups w/ Jump
20 Walking Lunges w/ wt
5 Prisoner Get Ups w/ Jump
10 Walk-Over Push Ups

Part 2:
Abs: 10 Rows -> Roll -> 9 Rows -> Roll...->1 Row -> Roll

Fri. March 25

Tabata – 20 on/10 off, 6 x each exercise

Dive Bomber Push Ups
Right Leg Squats
Left Leg Squats
Dips
Mt Climbers

Abs

Wed. March 23

Part 1:
18-15-12-9

SDHP
Skull Crushers
Dynamic Squats
1-2-3 Push Ups

Part 2: Do each group once
Group 1:
-2 x 20sec Straight Leg Hang
-Alternating between: 20 (sec count) Flutter Kicks + 10 Straight Leg Raises

Group 2: Repeat until group 1 is done
-10 Pike Ups w/ plyo ball
-15 Streamline Sit Ups
-20 Russian Twists w/ plate
-25 Regular Sit Ups

Mon. March 21

10 KB/DB Swings
10 Lat Pull Downs
Run 1 Lap
10 Lat Pull Downs
5-3-2 Bench
Run 2 Laps
5-3-2 Bench
10 Wall Ball Shots
Run 1 Lap
10 Wall Ball Shots
10 KB/DB Swings
Run 2 Laps
10 KB/DB Swings
10 Lat Pull Downs
Run 1 Lap
10 Lat Pull Downs
5-3-2 Bench
Run 2 Laps
5-3-2 Bench
10 Wall Ball Shots
Run 1 Lap

Fri. March 18

Jog 1 Lap
10 Step Ups (each leg)
10 Core Push Ups
45 sec. Knees to Elbows Planks
45 sec. Front Plank
Run 2 Laps
10 Step Ups
10 Core Push Ups
45 sec. Knees to Chest Planks
45 sec. Flutter Kick
Repeat (total of 2x through)

Wed. March 16

Back Squat
5-5-3-3-2

Rest 2 minutes

10 Pull-Ups
1 Jump Squat
9 Dips
2 Jump Squats
8 Pull-Ups
3 Jump Squats
7 Dips
4 Jump Squats
6 Pull-Ups
5 Jump Squats
5 Dips
6 Jump Squats
4 Pull-Ups
7 Jump Squats
3 Dips
8 Jump Squats
2 Pull-Ups
9 Jump Squats
1 Dip
10 Jump Squats

Mon. March 14

AMRAP 20 Minutes

2 Air Squats w/ 10# DB/MB (butt to bench)
2 Split Squats w/ 5-7# DB
2 Box Jumps
8 Burpees

*Increase reps by 2 each round (except Burpees)

Fri. March 11

4 Rounds For Time of:

5 Pull Ups (Light Green or Red band)
7 Lat Pull Downs (Regular Grip - pull up way)
9 Upright Rows
11 Dynamic Squats
9 Lawn Mower Rows (Each arm)
7 Lat Pull Downs (Reverse Grip - chin up way)
5 Pull Ups (LG or Red band)
45 seconds of abs - mix it up



Meg, Merm, Bri - Record your weights again please, as well as, your time!

If anyone else does this CF, please record your weights and time and send it to me.

Wed. March 9

15 Straight Leg Deadlift
20 Hanging Knee Tucks
15 Straight Leg Deadlift
20 Incline Abs
Rest 1 Minute

15 Machine Row
20 Bicycles
15 Machine Row
20 Hanging Straight Legs Abs
Rest 1 Minute

15 Overhead Squats
20 Back Extensions
15 Overhead Squats
20 Toe Touches

Mon. March 7

18-14-10-6
Push ups
Lunges w/ weight
Tricep Kickbacks
Thrusters (squat + push press)

**2 Minute Jump Rope (OR 1 min Jump Rope + 1 min. Jumping Jacks) BEFORE each round

Above all a team!!

I just wanted to drop all of you an update regarding the A-10 Championships held last week in Buffalo. Overall it was a very solid meet for us. The ladies showed a lot of character rebounding from a few doses of bad luck to finish in a respectable 6th place, only six points out of fourth. Considering all of the turmoil that surrounded the program in the last year I was very proud of the ladies sticking together, working hard and having great attitudes.

We also tried some different things this year with our training and dryland. Of course with anything new, an uncertainty exists. Many responded well to what we did. Brit and I will continue to tweak what we are doing until we get it right for everyone. Some of the highlights from the season and the conference meet include the following:

25 new All-Time top 10 swims
6 new school records
2 NCAA “B” cut times
1 conference champion
1 conference record

For any of you interested in the athletic department golf outing…..either sponsoring a swimming foursome, signage, etc. let me know and I can forward the information to you. Remember any of the signage that comes from swimming we will get a percentage of that for the swimming program.

Have a safe and enjoyable spring,
Dave