Re: Mike's Mad Log
 

[B][COLOR="Red"]20181118[/COLOR][/B]

[B]Endurance[/B]:run:
40 minute run to work out some soreness. Finished in 40:14 and covered 4.14 miles.

[B][COLOR="red"]20181119[/COLOR][/B]

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

[B][COLOR="red"]20181120[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Deadlifts
Strength Sets
2x3 @ 92%
350#:yikes:

Endurance Sets
2x15 @ 60%
228#

Hang Cleans
Hypertrophy Sets
8x6 @ 75%
143#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181121[/COLOR][/B]

[B]WOD[/B]
14 Minute AMRAP
30 Snatch, 45#
12 Push Ups
1 Min Rest
90 Seconds Max Effort Sit Ups
1 Min Rest
14 Minute AMRAP
30 C&P
12 Goblet Lunges
1 Min Rest
90 Seconds Max Effort Sit Ups

I scored 6 rds, 70 Sit Ups, 4+10 rds and 78 Sit Ups.

[B]Mobility[/B]
Athlean X Physioball

[B][COLOR="red"]20181122[/COLOR][/B]

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

I am thankful to be able to continue to be active but respected my mind and body, so I took an unscheduled day off.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181123[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Strict Press
Strength Sets
5x5 @ 75%
116#

Hypertrophy Sets
6x8 @ 60%
93#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181124[/COLOR][/B]

[B]WOD[/B]
Teams of 2 AMRAP 40
18 Burpees
24 KBS, 1.5 pood
30 Box Jumps,24"
36 KB High Pulls

Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.

My partner and I completed 10+72 reps; he used 40# on KBS and HP. The box jumps were the hardest!!:eek: We split reps in half working relay style.

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181125[/COLOR][/B]

[B]Conditioning[/B]
Interval training with Mary; been quite some time since I worked out with her.

30:15
4 rounds
Directional Squat Jumps
Reverse Lunge w/ touch down, left and right
High Knees
Mountain Climbers
Shoulder Taps
Swimmers
Push Ups
Toe Touches
6" Leg Hold [url]https://www.youtube.com/watch?v=o-qGnzBm-KM[/url] (WSF)

[B]Endurance[/B]:run:
4 miles in 36:09

[B]Mobility[/B]
AthleanX Band Pull Aparts
SmashweRx Internal/External Rotation BAM! [url]https://www.youtube.com/watch?v=IlmYLpt-7BE[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181126[/COLOR][/B]

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

[B][COLOR="red"]20181127[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Back Squats
Hypertrophy Sets
4x6 72%
266#

[B]Skills[/B]
I spent some time working on my OHS.

OHS Liftoffs, red band [url]https://www.youtube.com/watch?v=BOIjb-D2umk[/url] (WSF)
OHS Technique Trick [url]https://www.youtube.com/watch?v=kxRzYcNsqu8(WSF[/url])
PowerMonkey Method, gray band [url]https://www.youtube.com/watch?v=hQxELab_BCM[/url] (WSF)

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

[B][COLOR="red"]20181128[/COLOR][/B]

[COLOR="Blue"][B]Hero WOD[/B][/COLOR]
[B]Swasey[/B]
For Time
32 Chest-to-Bar Pull-Ups
32 Wall Balls, 20#
32 Cleans, 135#
3.2 mile Run

[I]Officer Garret Swasey served six years as a Colorado Springs Police Officer and served at the University of Colorado at Colordo Springs. He was killed in the line of duty on November 27, 2015.[/I]

Completed Rx in 41:35. Rest in Peace, Officer Swasey!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181129[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Back

I followed this but made a few modifications...[url]https://www.youtube.com/watch?v=guooevp_kQw[/url] (WSF)

4x10 -1 arm bent row, 50#
Rb Reverse fly, red band
4x10 -Barbell Pendlay row, 135/95# Did this as a dropset
Mini band abduction press
4x10 -DB alternating high pulls, 45#
Rb pullover
4x10 -Chest supported row, 45#
Ring row

Clubbell
2x10 Gamma Cast, 25#
2x5 Arm Cast


[B]WOD[/B]
4 RFT
100 Single Unders
20 Overhead Squats, 30#
100 Single Unders
20 Pull Ups
100 Single Unders
20 Snatches
100 Single Unders
20 Push Ups

33:43

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181130[/COLOR][/B]

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

I felt so exhausted, so I did not do an end of month ruck....:cool:

I took the day off, and caught up with an old friend over coffee.

[B][COLOR="red"]20181201[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Bench Press
Power Sets
5x5 55%plus
145#

Incline Press
5x5 45%plus
117#

Auxiliary Work

Bar Curls 3x6, 75#
Suspension Trainer Triceps Press 3x15
Kickbacks 3x15, 35/30#

[B][COLOR="red"]20181202[/COLOR][/B]

[B]Endurance[/B] :run:

I went out to support some friends running in the Rock N' Roll Marathon Series.
I couldn't get to parking at the start, so I park down the course and ran 2.5 miles down, then back to catch them at Mile 9.

Finished my run in 43:42.

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181203[/COLOR][/B]

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

[B][COLOR="red"]20181204[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Deadlifts
Power Sets
4x10 50%
190#

Cleans
Power Sets
5x5 55%
105#

[B]Conditioning[/B]
Go Primal Assault Bike
Workout 2
200 Calories for time
50 Calories Arms and Legs
50 Calories Arms-only
50 Calories Legs-Only
50 Calories Arms and Legs

18:47 :evilsmile

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181205[/COLOR][/B]

[B]Weightlifting [/B]:weight_l:
Strict Press
Strength Sets
2x4 @ 82%
127#

Power Sets
6x4 @ 50%
78#

[B]WOD[/B]
34 Minute Clock
2, 4, 6 , 8 and 10 Minute AMRAP

Buy In-4 Burpees

10 KBS, 40#
8 Push Ups
6 Sit Ups
4 Goblet Lunges
2 High Pulls

1 minute Rest between each AMRAP

Repped 28 rounds plus 24 :surrende:

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts