Weekly Training Logs: Feb 8th - Feb 14th

"Life is only as good as the memories we make"

The Ataris

This week the actual program begins.......

*Basic Goals*
3 Strength Days (squat/press/deadlift 3 x 8)
2 swims
1 run
3 CF WOD's

Cycle 1 Week 1

Monday
CF Endurance Swim
500m Freestyle

10 minutes of:
1 min vertical kick(with Fins)
1 min tread water with only arms

250m Freestyle
100m Breast Stroke

Time: 27 minutes

5 hours later.......

Abs/Core/Trunk work

Bench
95-10
135-8
185-5
225-3,3

50 Ring Push Ups

Time: 29 Minutes

Total Time: 56 minutes

Tuesday
5 min Jump Rope
10 min Foam Roll

Warm Up
3 rounds
30 Double Unders
5 Hand Stand Push Ups
10 Ring Rows
10 Back Extensions

Squats 3 x 8

Dynamic Leg Swings
8 sets of 10

amrap 10 min
9 Ball Slam
6 Box Jump
3 Deadhang Pullups

Stretch 15 minutes

Total Time: 61 min 

Wednesday
OFF

Thursday
Warm Up
5 minute jump rope
3 rounds
10 OH Squat
10 Good Morning
10 Push Ups
20 Ab mat sit ups
Inch worm- length of gym

Press 3 x 8

WOD
2 rounds
400m sprint
15 DB Thrusters
20 DB Lunges
250 m Row
15 Burpees

Total time : 57 minutes

Friday
OFF

Saturday
2000m row

Quick feet drills
PVC Pipe warm ups

Deadlift 3 x 8

WOD "Death by Burpee"
With a continuous running clock, go as long
as you can until you can not complete the reps
with in the amount of time
Minute 1 - 1 Burpee
Minute 2 - 2 Burpee
Minute 3 - 3 Burpee

* I got 17 rounds and 12 extra
* I did not complete the 18th round

Total Time: 80 Minutes

Sunday
CF Swim

1000m swim steady pace ( 80 lengths )
* Little rest as possible
* Use any stroke, just get it done as
fast as possible.

Total Time : 31 Minutes

Weekly Workouts Total Time :  254 minutes/4 hours 14 minutes