Re: Mike's Mad Log
 

[B][COLOR="Red"]20150806[/COLOR][/B]

[B]Conditioning[/B] Began the day by leading some executives from Coca Cola with 30 minutes of interval training. They were in town for a conference, and wanted to take part in the program that Coke grants funds to; Troops For Fitness.

[B]WOD[/B]
Followed CF main:
Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 2 reps
Continue adding 2 reps to the front squat each interval for as long as you are able.
Subbed rope climbs as I don't have adequte height in my garage....I ran the rope over my squat rack, and did 4 supine rope climbs per 2 ascents.

Finished at 14 minutes plus 8 squats. This one was harder than represented.

[B]Conditioning Part Deux[/B] Led a nother 30 minute session of intervals at the park this time.

[B][COLOR="red"]20150807[/COLOR][/B]

[B]REST DAY[/B]
:yeahthat:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150808[/COLOR][/B]

[B]Conditioning[/B] 35 minutes of interval training. I increased the work interval to :32. Seems the cooler weather, not that mid 90s in cool, allowed everyone to go a while longer compared to previous days.

[B]WOD[/B]
5 KB Romanian DL 50#
5 AKBS
*1 KB Press per arm
*1 Pull Up

*Increase 1 rep per round to 8

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150809[/COLOR][/B]

[B]Strength[/B] :weight_l:
Squats
3x3 320#

I failed after 1 rep on the third set....Tried to go ATG. :yikes: I think I was a little tender from yesterday's WOD.

[B]Conditioning[/B] Two 2 minute rounds on the heavy bag

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150810[/COLOR][/B]

[B]Active Rest[/B] Light calisthenics and stretching

[B][COLOR="red"]20150811[/COLOR][/B]

[B]Strength[/B] :weight_l:
Push Press
3x4
135, 155, 175#

The last set felt lighter and I lifted much cleaner than in the initial ones....

[B]Conditioning[/B] 35 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150811[/COLOR][/B]

[B][COLOR="Gray"][U]Workout Addendum[/U][/COLOR][/B]
[B]WOD[/B]
3 rds
10 Club Swipes, rt 20#
5 Single Arm Torch Press, rt
10 Club Swipes, lft
5 Single Arm Torch Press, lft

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150812[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
Mainsite:
5 rounds for time of:
155-lb. squat cleans, 7 reps
14 kettlebell swings, 1.5 pood

As Rx in 9:18. I could have been faster but slowed down to ensure that my cleans were clean....

[B]Conditioning[/B] 30 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150813[/COLOR][/B]

[B]WOD[/B]
EMOM for 10 Minutes
95# Atlas Stone G2S
5 Atlas Stone Squats [url]https://www.youtube.com/watch?v=vZCLt9DTPdE[/url]

I need to get myself a heavier stone. The 95#er is good but I want more of a challenge sometimes....

[B]Endurance[/B]:run:
Although it was hotter than Hades, I went for a short run. A bit over 2 miles in 18:56.

[B]Conditioning[/B] I still had some juice left for interval training tonight...barely:p 30 minutes of asskickery!!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150814[/COLOR][/B]

[B]Active Rest Day[/B]

I've been hydrating like a champ today, visited the chiropractor and iced my knee a bit. I slept pretty decently and feel good. The heat has subsided a tad....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150815[/COLOR][/B]

[B]Conditioning[/B]35 solid minutes of interval training. I have the class at 35:10 work:rest with about 45 seconds between rounds. I'll be vacationing next week, but hope to increase to 40 seconds upon return!:D

[B]WOD[/B]
CFFB Fight Gone Worse

Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.

50 lb DB Thrusters~ 40# KBs
95 lb Power Snatch
20″ Box jump~ 24" box is all that I have ;)
95 lb Push Press
Row for calories~subbed DUs

Scored 265

The snatches were brutal....GOAT:(

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150816[/COLOR][/B]

[B]REST DAY[/B] I got a jump on my rest day as we will be travelling to Washington tomorrow. :yawn:

Besides, that Fight Gone Worse WOD took a lot out of me!!:yikes: