Weekly Training Logs : Feb 22nd-Feb 28th

"Our scars remind us that the past is real "
Papa Roach

Cycle 1 week 3

Monday - OFF

Tuesday
Row 1500m

Front Squat
5-5-5

3 rounds
10 Pull up
15 GHD Back Extension

3 Rounds
10 Ring Dip
15 GHD Sit Up

Total Time - 45 minutes

Wednesday

Endurance Day - Bike
10 minutes warm up spin
Tabata Sprints
8 rounds
20 seconds on
10 seconds rest
Cool down spin

WOD
5 rounds
10 one legged deadlifts
10 Burpees
10 Parallette dips

Total Time - 31 minutes

Thursday
IWT - interval Weight Training

3 rounds
10 Turkish Get Ups
20 Push ups
40 Double Unders

Rest 5 min

3 Rounds
10 Goblet Squats
10 Wallball
2 min Box Jump

Rest 5 min

3 Rounds
5 Hang Clean
5 Press
5 Hang Clean + Push Press
2 min row

Total Time - 70 minutes

Friday


Sumo Deadlift 5-5-5

Endurance WOD
"Death by 10m"
on minute 1 run 10 meters
on minute 2 run 20 meters
on minute 3 run 30 meters
until you can not complete the rounds within the minute
* I got the 18 round done

Stretched 15 minutes

Total Time - 60 minutes


Saturday


SWIM CLINIC
Total Time - 2 hours and 30 minutes

Sunday


Back Squat 8-8-8

Turkish Get Up
2x 5 reps

WOD
100 Double Unders
90 Sit Ups
80 Squats
70 Lunges
60 Push Ups
50 Box Jumps
40 Wall Balls
30 Burpees
20 Back Extensions
10 Pull Ups

Total Time - 60 minutes

Total Weekly Time -  416 minutes or 6 hours and 54 minutes