Re: Mike's Mad Log
 

[B][COLOR="Red"]20180717[/COLOR][/B]

[B]Endurance[/B]:run:

3 mile terrain run this morning. I hadn't run this course for quite some time, so it was time to get back off road.

Finished in 31:51.

[B]Circuit Training[/B]
20-16-12, then run 140m

KB High Pull, 18#
Cossack Squats
box Plank with Alternating Leg Extension [url]https://www.youtube.com/watch?v=T0gw10p6bwU[/url] (WSF)

Shoulder Taps
Skater Squats [url]https://www.youtube.com/watch?v=7fiOCrY0FfA[/url] (WSF)
Long Arm Crunch [url]https://www.youtube.com/watch?v=Isaikf_LQsA[/url] (WSF)

Ball Slam, 15#
No Moneys [url]https://www.youtube.com/watch?v=SRE91IWnfc0[/url] (WSF)
Pendulum Climber [url]https://www.youtube.com/watch?v=nggOdxUV35A[/url] (WSF)

DB Deadlifts, 30#
Grasshoppers
Plank Arm Lifts [url]https://www.youtube.com/watch?v=4g-a244x0zo[/url] (WSF)

Completed all four plus repeated Deadlifts in 38:30.

[B]Conditioning[/B]
Interval circuit based on 12 Days of XMas

10 Squats
40 Jumping Jacks, then add 10 and new movement per round.

Push Ups
Plank Jacks
Burpees

Finished in 12:00.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180718[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Santiago[/B]
7 RFT
18 Dumbbell Hang Squat Clean, 35#
18 Pull Ups
10 Power Clean, 135#
10 Inverted Push Ups

[I]U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, IL, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, GA, died on July 18, 2010, in Bagram, Afghanistan.

He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria. [/I]

Completed in 40:00. Rest easy, Ranger!!

[B][COLOR="Red"]20180719[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
2 rounds each superset

10 Wide To Close Floor Press, 35#
10 Face Pulls, red bands

20 Landmine Chest Press, 50#
10 Single Arm Rows, 45#

10 Floor Flyes, 20#
10 High Pulls

10 Hand Release Push Ups
5 Pendlay Rows, 135#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180720[/COLOR][/B]

[B]Active Rest Day[/B]
[B]
Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

[B]Recovery[/B]

10 Minutes of Qigong

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180721[/COLOR][/B]

[B]WOD[/B]
[B]Looking Four A Girl Like You[/B]
Betty
5 RFT
12 Push Press, left and right, 45#
20 Box Jumps, 20"

Diane
21-15-9
Deadlifts
HSPU

Grace
30 C&J, left and right

Charlotte
21-15-9
Overhead Squats
High Pull, left and right

20:40

[B][COLOR="red"]20180722[/COLOR][/B]

[B]Endurance[/B]:run:
8 miles in 1:19:51:censored:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180723[/COLOR][/B]

[B]REST DAY[/B] :snore:

[B][COLOR="red"]20180724[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:

Cleans 5x3
155#

Back Squats 3x10
205# (bodyweight)

Front Squats 2x10
205#

[B][COLOR="red"]20180725[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:

I followed Andy Speer's workout from bodybuilding.com

Triset:
Prone Y-press: 1x10
Prone floor swimmer: 1x12
Scap Raise: 1x 15, 5#
Triset:
Incline prone Cuban press: 2x8, 5#
Incline batwing row hold: 2x 20-sec. holds at top position, 20#
Push-up: 2x10 with hand release and scapula squeeze at bottom
Superset:
Paused Bench press: 6x3, 135# with 3-sec. pause on chest
Band pull-apart: 3x12 only with first three sets of bench
Superset:
Dumbbell bench press: 5x8, 45#
Bent-over barbell row: 5x10, 80#
Triset:
Single-arm dumbbell row: 3x8, 70#
TRX Y-fly: 3x10 performed like a suspended high row with a press to a Y position
TRX T-fly: 3x12
Superset:
Push-up: 4x10 squeeze at the top
Farmers carry: 4 sets of 100 feet, 70/80#, alternating side each round

[B]WOD[/B]
25 Minute AMRAP
30 Mountain Climbers
1-20 KBS, 1.5 pood
1-10 Push Ups

Once 10 Push Ups are completed, 90 second rest, then resume increase of KBS.

I made it through to 20 with about 3 minutes remaining; coached and motivated class until time expired.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180725 Addendum[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Superset:
3x10 Alternating Hammer Curls, 30#
3x10 Triceps Press

[B][COLOR="red"]20180726[/COLOR][/B]

[B]Endurance[/B]:run:
2 miles in 16:49. This was supposed to be a slow, recovery run.....:shrug:

[B]WOD[/B]
3 rounds
3 Minute AMRAP
3 Push Press, 45#
3 Burpees
3 Dumbbell Swings
6, 6, 6
3 Minute AMRAP
6 Overhead Squats
6 Pike Push Ups
5, 4+6, 4
3 Minute AMRAP
9 Alternating Ground to Overhead
9 Goblet Squats
9 Lateral Hops
3, 3, 3

[B]Conditioning[/B]
22 minute of interval training. The intervals were 30:15 and continuous.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180727[/COLOR][/B]

[B]REST DAY[/B] :snore:

[B][COLOR="red"]20180728[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Bowen[/B]
3 RFT
800 meter Run
7 Single Leg Deadlifts, left and right, 45#
10 Burpees
14 Single Arm Thrusters, 45#
20 Box Jumps, 20#

[I]Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.[/I]

Completed in 23:40. Rest easy, Captain Bowen!!

[B][COLOR="Red"]20180729[/COLOR][/B]

I sat around for most of the day with no motivation and lethargic....:yawn:
Found some motivation in the afternoon.

[B]Endurance[/B]:run:
3 miles completed in 101 degrees....27:34.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180730[/COLOR][/B]

[B]REST DAY[/B]:snore:

[B][COLOR="red"]20180731[/COLOR][/B]

[B]Endurance[/B] :run:

7 mile foot march with 35# pack and 20# plate carrier. Turned it into a WOD of sorts

Alternating 31 Squats and Push Ups each miles with the last being 31 Burpees.
Finished in 1:44:58.

Been gimping around since because my foot aches...:crutch00: This is unrelated to my march though. I think that my foot was in a bad position while sleeping on the sofa last evening....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180801[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Deadlifts
12-10-8-6-4
135-195-225-275-315#

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180802[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Severin[/B]
For Time
50 Strict Pull Ups
100 Hand Release Push Ups
5k Run
Wear a weight vest, 20#

[I]U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.
Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby, and Sarah.
[/I]

Completed Rx in 39:40.
De oppresso liber and Rest In Peace, SFC Summers!!

[B]Conditioning[/B]
5 Intervals, 50:15
AMRAP 5- 10 Squats, 10 Lunges, 10 Calf Raises
AMRAP 5- 10 Push Ups, 20 Shoulder Taps
AMRAP 5- 20 Power Knees, left and right, 40 Cross Jabs
5 Intervals, 50:15