Weekly Training Logs : Jan 25 - 31st

INTRO PHASE 
WEEK #1 - Jan 25-31st
* This is the first week back to actual training after a 5 months lay off.
* Should be interesting, my main focus is sticking to the program even if the weights feel light and the intensity starts off slow.  It has been tough.


Monday 
Off

Tuesday
Warm up
800m run and 500m row

3 rounds
2 min of jump rope
10 Over head squats
10 Push ups
10 Good mornings
10 Ab mat sit-ups

Back Squat 8-8-8

Total Time 32 minutes



Wednesday
*30 Minute bike ride to music
Breakdown
-10 Min cycle
-15 Sprints to the chorus of the songs playing
-5 Cool down

Cool down stretch

2 min plank
3 min child's pose

Total time 52 minutes



Thursday
Warm Up                                                            
3 rounds                                                              
500m/250m/250m row                                        
10 Good mornings
10 OH squats
10 Push press
10 Ring rows
10 Ring dips
Spider man crawl - length of gym

Press 8-8-8

2 x GHD Back Extension
2x 20 Superman's

Total time 32 min




Friday                               
Warm up
1000 m row

Hip
10 Leg swings forward
10 Leg swings backward
10 Leg swings side to side
10 Split squat lunges
10 Lateral lunges
10 Lateral lunges(toes up)
10 Reverse lunges with twist

Ankle
Ankle mobility against the cage
Pike calf stretch

Shoulder
Dislocates

Deadlift 8-8
Sumo Deadlift 8-8

Cool Down
Glute activation drills

Total time : 46 Minutes


Saturday
100 Push ups
Full Range of motion
No time element to worry about

Total time : 5min




Sunday


2 mile jog to the gym

3 rounds of
10 Pass through - PVC pipe
10 Good mornings - PVC pipe
10 Over Head squats - PVC pipe
10 Pull ups
10 Push ups
10 Ab mat sit ups

5 rounds
100 High Knees while jumping rope
40 Step up variations (24 inch box)

2 mile jog home

Total Time : 1 hour 20 minutes


Weekly workout total time : 287 minutes / 4 hours and 47 minutes