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Old 03-22-2011, 01:31 PM   #21
Michael Plank
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Re: Mike's Workout Log

Dips: 1-2-2-f

Main site WOD.
For time:
70 Burpees
60 Sit-ups (military style)
50 Kettlebell swings, 1.5 poods (no kettlebells, subbed Russian-style swings w/45 lb. plate)
40 Pull-ups
30 Handstand push-ups (partials)

24:13
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Old 03-23-2011, 02:40 PM   #22
Michael Plank
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Re: Mike's Workout Log

Dips: 2-2-2
Diamonds: 6-6-6
RSS: 6-6-6

Main site WOD.
For time:
Run 1 mile
100 sit-ups (military)
100 back extensions
Run 1 mile

Well I got confused on two similarly named streets, so instead of running the 1.0 mile route I mapped out, I ran a .85 mile route. Oops. Time was:

27:59
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Old 03-24-2011, 01:00 PM   #23
Michael Plank
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Re: Mike's Workout Log

Dips: 2-2-2-2-2-1

Active Rest Day.
10 min. skills practice (Olympic lifts, kipping pull-ups, handstands)
10 min. yoga
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Old 03-25-2011, 11:44 AM   #24
Michael Plank
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Re: Mike's Workout Log

Dips: 1-2-3-4-2-f

Main site WOD.
21-15-9 reps of :
-225 lb. deadlift (scaled to 135 lbs.)
-135 lb. overhead squat (scaled to 45 lbs.)

Overhead squats are a killer for me, even with just the bar.
Time was: 12:19
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Old 03-26-2011, 01:33 PM   #25
Michael Plank
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Re: Mike's Workout Log

Boxing Workout.

12 rounds of 3 min. work followed by 1 min. rest

Round 1: jumping rope
Round 2: shadow boxing
Rounds 3-11: heavy bag work
Round 12: bare-knuckle heavy bag work/body hardening

10 dips (strict, then assisted)
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Old 03-26-2011, 06:57 PM   #26
Michael Plank
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Re: Mike's Workout Log

Took measurements this morning:

Weight 188 lbs. (lost 8 lbs.)
Body Fat - 13.32% (lost 3.36 percentage points)
Resting Heart Rate - 52 bpm (down 2 bpm)
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Old 03-27-2011, 07:28 PM   #27
Michael Plank
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Re: Mike's Workout Log

Rest day.
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Old 03-28-2011, 10:24 AM   #28
Michael Plank
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Re: Mike's Workout Log

Main site WOD.

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

I subbed bar dips (1 for 1, which I know is not equivalent). Time was 36:25

Last edited by Michael Plank : 03-28-2011 at 10:36 AM.
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Old 03-29-2011, 01:25 PM   #29
Michael Plank
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Re: Mike's Workout Log

Main site WOD.

Thruster 3-3-3-3-3-3-3

45-65-75-95-115-115-115
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Old 03-30-2011, 01:07 PM   #30
Michael Plank
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Re: Mike's Workout Log

Second Games WOD.

AMRAP in 15 min. of:
155 pound Deadlift, 9 reps
12 Push-ups (hand-release)
15 Box jumps, 24" box

6 rounds + 4 DL
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