Re: Mike's Mad Log
 

[B][COLOR="Red"]20151009[/COLOR][/B]

[B]Active Rest[/B] I worked some sticking points in my neck and shoulders, and did a lot of walking while shopping with my kid....:p

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151010[/COLOR][/B]

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

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

[B]Strength[/B] :weight_l:
Cleans
3-3-3-3
135-155-175-190(2)

That last attempt stumped me...I had it but couldn't follow through. I do believe that I over thought the first pull, and it disrupted my lift.

[B]WOD[/B]
3 RFT
3 C&J 135#
6 Burpees
9 Pull Ups

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151011[/COLOR][/B]

[B]Conditioning[/B] 40 minute interval class

[B]WOD[/B]
60-45-30 Seconds each
Deck Squat
Reverse Burpee
Battlerope
Monster Walks
Barbell Rows
Ball Slams


[B]Endurance [/B]:run:
2 miles in 23ish minutes.....I was really gassed during the second miles.

[B][COLOR="red"]20151012[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151013[/COLOR][/B]

[B]Strength[/B]:weight_l:
Deadlift
6x4 255#

Press
4x4 135#

[B]WOD[/B]
4 rds
20 Club Swipes 20#
20 Decline Push Ups

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151014[/COLOR][/B]

[B]WOD[/B]
10 Minute AMRAP
2 AKBS 50#
6 OH Lunges, right 40#
2 AKBS 50#
6 OH Lunges, left

6 rds

[B]Skills[/B] I took about 10 minutes with some shoulder mobility and finding the right grip and footing for OHS practice. Once I was satisfied, I did:
2x10 OHS Empty bar
2x10 OHS 65#
10 OHS 85#

While this weight was amateur, I need to start from ground zero and work upwards. This session felt solid and I wasn't entirely uncomfortable in the hole.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151015[/COLOR][/B]

[B]Strength[/B]:weight_l:
Squats
5x5 265#

Tried lowbar technique and weight belt placement. Felt pretty damned comfortable!! This old dog has learned a few tricks of late..

Bench Press
6x3 175#

[B]Conditioning[/B] 40 minutes of interval training and sprint finisher

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151016[/COLOR][/B]

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

[B][COLOR="red"]20151017[/COLOR][/B]

[B]WOD[/B]
For Time
400m Run
66 Squats
66 Push Ups
66 Burpees
66 Lunges
66 Dips
66 Squat Jumps
400m Run

19:50

Re: Mike's Mad Log
 

[COLOR="Red"][B]20151018[/B][/COLOR]

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

[B]WOD[/B]
40 minutes of circuit training and 15 minute family friendly boot camp

[COLOR="Red"][B]20151019[/B][/COLOR]

[B]REST DAY[/B]:yawn:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151020[/COLOR][/B]

[B]Endurance[/B]:run:
I ran just under a 5k on a local trail; 3.08 miles.....I had forgot how free I feel running in the woods!!

[B]Strength[/B]:weight_l:
Deadlifts
5x5 275#

I decided to pull from blocks since I am making my return to lifting a bit heavier.

[B]Conditioning[/B]30 minutes of intervals

[B][COLOR="red"]20151021[/COLOR][/B]

[B]Strength[/B]:weight_l:
KB Push Press 70#
4x4
I alternated arms throughout workout. I have noticed that my lifts are stronger and cleaner with my nondominat hand....:confused:

[B]WOD[/B]
4 rds of Gladiator KB Complex
Round 1: 10 double swings
Round 2: 8 swings + 2 cleans
Round 3: 6 swings + 2 cleans + 2 squats
Round 4: 4 swings + 2 cleans + 2 squats + 2 presses
Round 5: 2 swings + 2 cleans + 2 squats + 2 presses + 2 squats

I used two 30# bells and rested 20 seconds between rds.

[B]Conditioning[/B] 40 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151022[/COLOR][/B]

I was going to work squats today, but some knee pains detoured me. Some days have a tendency to not listen to my body but today was not one of those days....


[B]WOD[/B]
CFFB WOD
Complete 5 rounds:
185 lb Power Cleans – 4 Reps
30 seconds Assault Bike or C2 Row – Max Calories

I scaled to 165# and used the C2

My kcals per rd were 14, 14, 14, 15 and 15

[B]Skills[/B]
4x4 Strict Pull Ups