Re: Mike's Mad Log
 

20120218

[I]Burgener WU[/I]

[B]WOD[/B]

6 rds
10 DB presses
10 Ring dips
10 KB Snatch 50#

[B]Post WOD[/B]

4 15:15 handstand holds on parallettes :devil:
5 wall walks
100 crunches
8 rds 30:10 on the heavy bag and stretching.

Re: Mike's Mad Log
 

20120218
[I]
Warm up consisted of 30 Good mornings 45#, 40 squats and stretching
5x 275# DL[/I]

[B]WOD[/B]

Deadlifts-80% of 1RM
4x4 320#

[B]Post WOD[/B]

5x 225# Gute bridges and 10 rds 30:30 on the heavy bag and stretching.

Planning to do some running tomorrow on my rest day. Hopefully, the rain will not interfere.....

Re: Mike's Mad Log
 

20120220

[B]ACTIVE REST DAY[/B]

Went for a 1 mile run. I ran it in 7:02; wasn't really pushing it today. I just wanted to get a run in and stay loose.

Also, wanted to work some hip mobility. It some of these: [url]http://mtnathlete.com/subpage_details.php?subpage_ID=887&page_ID=14[/url] (WFS)

Re: Mike's Mad Log
 

20120221

[I]Warm up consisted of 50 rope singles, 5x185# squats and 2x 45 sec "ride it downs"[/I]

[B]Strength[/B]

Back Squats-80% of 1RM
3x3 265#

[B]WOD[/B]
5 minute AMRAP
6 BB Lunges 135#
6 Box jumps 24"
5 full rds

[B]Post WOD[/B]

10 rds 60:20 on the heavy bag and stretching.

I am going out to recon some running trails in the area.....:kicking0: Might as well take advantage of the nice weather and do some running.

Re: Mike's Mad Log
 

20120222

[I]Calisthenics and active stretching[/I]

[B]Endurance[/B]

Went for a nice run at a local park this morning. I picked a great day to run!!! 69 degrees witha little sun :)

Strapped on my Mir vest and did 2.11 miles on the trails. I neglected to keep time but mainly wanted to get some road time in. Had a little run-in with a doe. She didn't want to yield the rightaway to me, so I just ran past her; almost close enough to touch her.

Finished my workout, at home, with some hip mobility drills and muscle up practice.

Re: Mike's Mad Log
 

20120223

[I]Warm up consisted of Burgener WU, 20 floor release PU and shoulder dislocates[/I]

[B]WOD[/B]

5 RFT
10 Ring dips
10 KB Press 50#
20 Hammer strikes
4 C&J 165#
7:35
Rested 4 minutes, then
4 RFT
10 Bench press 165#
5 Pull Ups
2:25

[B]Post WOD[/B]

8 rds 45:15 on the heavy bag and stretching.

Re: Mike's Mad Log
 

20120224

[I]Warm up consisted of 60 rope singles, 30 good mornings 45#, 5x225# squats, glute bridges 225# and 2x 45 sec "ride it downs" w/ 35# KB[/I]

[B]Strength[/B]

Deadlifts-90% of 1RM
3x2 375#

[B]WOD[/B]

4 rds
6 KBS 70#
6 Sandbag ground-to-shoulder 80#

[B]Post WOD[/B]
12 rds 30:10 on the heavy bag and stretching.

I finished off with some foam rolling and Miracle Ball relaxation for 20 minutes.

This was my final week of my programmed DL strengthening. I'll be doing DLs but only w/i my WODs. I'll be concentrating on more squatting and auxillary exercises like good mornings and lunges to boost my DL pulls.

Re: Mike's Mad Log
 

20120225

[B]ACTIVE REST DAY[/B]

I spent a great deal of time stretching and relaxing today. But first, I went on a 1.5 mile jog/powerwalk with the wife and daughter. I also did some muscle up work.

Re: Mike's Mad Log
 

20120226

[I]Warm up consisted of stretching, 50 rope singles, 20x135# and 5x225# squats[/I]

[B]Strength[/B]

Back Squats-85% of 1RM
3x3 280#

[B]WOD[/B]
4 RFT
4 Front squats 225#
6 Lateral jumps 16"
10 Weighted lunges 45#
5:00

[B]Post WOD[/B]

4 rds 120:45 on the heavy bag and stretching.

Re: Mike's Mad Log
 

20120227

[I]Burgener WU[/I]

[B]WOD[/B]

6 RFT
10 Dips
10 Parallette Push ups
3 Power cleans 135#
4:10

[B]Skills[/B]: 10 minutes of Muscle Up practice:devil:

[B]Post WOD[/B]

7 minute abs
5 rds 120:45 on the heavy bag and stretching.