|
Re: Mike's Mad Log
[B][COLOR="Red"]20181020[/COLOR][/B]
[B]WOD[/B] 30 Min AMRAP 200 m Run 2 Rounds 10 Goblet Squats, 35# 8 Snatch 8 Push Ups 10 Box Jumps, 20" Rest 90 seconds 6 Rounds [B]Circuit Training[/B] Push Ups Bridge Push Press, 20# DB Cossack Squats Hang Cleans, 25# Front Squat Svend Press, 10# Curtsy Squat 2 rounds with 10 reps each, then 100 m Run and complete 30 Mountain Climbers and :30 Plank [B]Mobility[/B] Athlean X Physioball [url]https://www.youtube.com/watch?v=PRnjj_8wSNs[/url] (WSF) [B][COLOR="Red"]20181021[/COLOR][/B] [B][COLOR="red"]Tribute WOD[/COLOR][/B] [B]Fight for the Fallen[/B] 26 Minute EMOM 4 Brute Force Burpees ME Weighted Step Ups I completed 128 step ups with 45# sandbag and 20# plate carrier. [B]Endurance[/B] :run: Slow and easy 2 mile recovery run with my daughter after the Fallen WOD. [B]Mobility[/B] Athlean X Physioball |
Re: Mike's Mad Log
[B][COLOR="Red"]20181022[/COLOR][/B]
[B]Active Rest Day[/B] [B]Mobility[/B] Athlean X Physioball AthleanX Band Pull Aparts [url]https://www.youtube.com/watch?v=JObYtU7Y7ag(WSF[/url]) SmashweRx Winged Scapula [url]https://www.youtube.com/watch?v=_9ZvUFuycd4(WSF[/url]) Quadruped Shoulder Rock Back [url]https://www.youtube.com/watch?v=A3empzwoAHE[/url] (WSF) I did the last three sequences twice throughout the day. |
Re: Mike's Mad Log
[B][COLOR="Red"]20181023[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: [B]CrossFit Mainsite 181021[/B] Back squat 1-1-1-1-1-1-1 280-300-30-330-345-365-370#(post surgery PR):pepper: I still have some work to do in getting back over 400#. I should be able to hit it by New Years.... [B]Mobility[/B] Athlean X Physioball AthleanX Band Pull Aparts [B][COLOR="red"]20181024[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Bench Press with NSCA Protocols 1RM Projection- 250# 40%- 2x4 w/ 10 seconds rest 100# 60%- x3 w/ 30 seconds rest 150# 75%- x2 w/ 60 seconds rest 187# 80%- x1 w/ 120 seconds rest 200# 90%- x1 w/ 180 seconds rest 225# 95%- x1 w/ 180 seconds rest 238# 98%- x1 w/ 180 seconds rest 245# 100%- x1 w/ 180 seconds rest 250# I felt pretty good and added more weight after hitting a PR at 250. Successful lifts at 255 and 260#. :highfive: Hypertrophy Sets 4x8 78% 176# Based off 225#:rolleyes: [B]Mobility[/B] Athlean X Physioball AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20181024 Addendum[/COLOR][/B]
[B]Skills[/B] Muscle Up practice for about 15 minutes. I did not use my DIY rings but opted to use Perfect Fitness Grip handles; I concentrate on false grip during other sessions. Followed Camille :love: [url]https://www.youtube.com/watch?v=AOjIbI7rRm0[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20181025[/COLOR][/B]
[B]Endurance[/B] :run: Quick 2 mile run in 16:47 [B]Weightlifting[/B]:weight_l: [B]CrossFit Mainsite 181025[/B] Deadlift 1-1-1-1-1-1-1 295-315-325-335-345-365-380# Nice to hit some heavy numbers. This was my best lifting effort since surgery. [B]WOD[/B] 400m Run 50 Floor Press, 45# 10 Burpees to Stand 20 Goblet Lunges 400m Run 40 Press 10 Burpees to Stand 20 Goblet Lunges 400m Run 30 Push Press 10 Burpees to stand 20 Goblet Lunges 400m Run 20 C&P 10 Burpees to Stand 20 Goblet Lunges 23:07 [B]Mobility[/B] AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20181026[/COLOR][/B]
[B]Active Rest Day[/B] I did my old Qigong sequence this morning to relax and limber up. [url]https://www.youtube.com/watch?v=Sr6N_f7yvXE[/url] (WSF) [B]Mobility[/B] Athlean X Physioball AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20181027[/COLOR][/B]
[B]WOD[/B] Fight Gone Bad Style 2 Minutes to Run 200m Ball Slam, 15# High Pull, 45# Mountain Climbers Dips Sit Ups 2 Minutes Rest Scored 360, 366, 366 [B]Mobility[/B] AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20181028[/COLOR][/B]
[B]Endurance[/B] :run: 4 miles in 34:54 [B]Mobility[/B] AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20181029[/COLOR][/B]
[B]Active Rest Day[/B] 30 Minute walk with one of my friends around the lake before class. [B]Mobility[/B] AthleanX Band Pull Aparts [B][COLOR="red"]20181030[/COLOR][/B] [B]Endurance[/B] :run: Completed my end of month ruck march. Finished 10 miles in 2:28:00. [B]Mobility[/B] AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20181031[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Cleans Clean Pull to Hip [url]https://www.youtube.com/watch?v=IjXM9ltrKFg[/url] (WSF) 3x3 225# Strength Sets 4x2 @ 90%, 171# [B]Mobility[/B] Athlean X Physioball AthleanX Band Pull Aparts [B][COLOR="red"]20191101[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Front Squat with NSCA Protocols 1RM Projection- 330# 40%- 2x4 w/ 10 seconds rest 135# 60%- x3 w/ 30 seconds rest 198# 75%- x2 w/ 60 seconds rest 248# 80%- x1 w/ 120 seconds rest 265# 90%- x1 w/ 180 seconds rest 297# 95%- x1 w/ 180 seconds rest 315#(f) 98%- x1 w/ 180 seconds rest 323# DNA 100%- x1 w/ 180 seconds rest 330# DNA After my failed attempt at 315#, I reduced the weight to 300 with better results. Foot positioning and grip made a lot of difference. Increased to 305 and hit 315# on the last lift; hacked the last one with this technique [url]https://www.youtube.com/watch?v=Dpgc7kOXqc8[/url] (WSF) [B]WOD[/B] 8 Minute AMRAP 2 Alternating Row 2 Deadlift 2 High Pull 8 Minute AMRAP 2 Switch Lunges, left and right 2 Push Ups For Time 1, 2, 3... 8 Burpee To Stand by 1 2, 4, 6... 16 Goblet Squat by 2 3, 6, 9... 24 KBS by 3 Switch Lunges were similar to this [url]https://www.youtube.com/watch?v=p5Ziei8AlWc[/url] (WSF) Completed 17, 8 and 17:42 with 2 pood kettlebell. :evilsmile [B][COLOR="red"]20181102[/COLOR][/B] [B]REST DAY[/B]:snore: [B]Mobility[/B] Athlean X Physioball AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20181103[/COLOR][/B]
[B]Endurance[/B] :run: 18 Minute Interval Pyramid 1 Minute Hard 1 Minute Easy 2 Minutes Hard 2 Minutes Easy 3 Minutes Hard 3 Minutes Easy, then return in the same manner. [B]WOD[/B] 6 RFT 60 Single Unders 15 Kettlebell High Pull, 40# 30 Goblet Squat 15 Burpees 30 KBS 15 Push Up 27:07 [B]Weightlifting[/B] :weight_l: Bench Press Strength Set 6x4 @ 70% 182# Auxiliary Work Hammer Curls 3x10 35# Skullcrushers 3x15 35# [B]Mobility[/B] Athlean X Physioball AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20181104[/COLOR][/B]
[B]Endurance[/B] :run: Light, recovery run this a.m. I didn't get nearly enough sleep and my legs were trashed from this week's workouts....:smiley_ev 3 miles in 27:13 wasn't bad but felt laborious.:eek: [B]Mobility[/B] Athlean X Physioball AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20181105[/COLOR][/B]
[B]REST DAY[/B]:snore: [B][COLOR="red"]20181106[/COLOR][/B] [B]Endurance[/B] :run: 5 miles in 45:45....It felt like a marathon :yikes: [B]Mobility[/B] Athlean X Physioball AthleanX Band Pull Aparts [B][COLOR="red"]20181107[/COLOR][/B] [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Tiff[/B] With a running clock in 25 minutes 1.5 mile Run Then AMRAP in remaining time 11 Chest-to-Bar Pull-Ups 7 Hang Squat Cleans, 155# 7 Push Presses, Scaled 105# [I]United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom. In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).[/I] Implemented kipping pull ups which help a bunch with the CTB. I could have possibly went heavier on the press but scaled to women's Rx. Completed 3+8 [B]Mobility[/B] Athlean X Physioball AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20181108[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Deadlifts Playing around with Wendler.... 3 rounds, 3x5 225, 255 and 290# I don't plan to follow 5-3-1 that often, so weights weren't precise, and I was too lazy :rofl: [B]Conditioning[/B] Mainsite 181108 10 rounds for max calories of: Row 45 seconds, rest 15 seconds Row 30 seconds, rest 30 seconds Row 15 seconds, rest 45 seconds There is no rest between rounds. Subbed Airdyne and completed 232 calories:evilsmile [B]Mobility[/B] Athlean X Physioball AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[QUOTE=Michael A. Jones;1272472][B][COLOR="Red"]20181108[/COLOR][/B]
[B][COLOR="Red"]Correction to my calorie count was 323[/COLOR][/B]:cool: [B]Conditioning[/B] Mainsite 181108 10 rounds for max calories of: Row 45 seconds, rest 15 seconds Row 30 seconds, rest 30 seconds Row 15 seconds, rest 45 seconds There is no rest between rounds. Subbed Airdyne and completed 232 calories:evilsmile |
Re: Mike's Mad Log
[B][COLOR="Red"]20181110[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Strict Press with NSCA Protocols 1RM Projection- 155# 40%- 2x4 w/ 10 seconds rest 62# 60%- x3 w/ 30 seconds rest 93# 75%- x2 w/ 60 seconds rest 116# 80%- x1 w/ 120 seconds rest 124# 90%- x1 w/ 180 seconds rest 140# 95%- x1 w/ 180 seconds rest 147# 98%- x1 w/ 180 seconds rest 152# 100%- x1 w/ 180 seconds rest 155# I was very pleased to have hit my mark on this workout!! :pepper: Hypertrophy Sets 6x4 @ 65% 100# [B]Mobility and Strength[/B]:weight_l: 3x10 Scarecrows, red band [url]https://www.youtube.com/watch?v=jmR_stXx5xQ(WSF[/url]) Scap Rows, blue band [url]https://www.youtube.com/watch?v=r-6LnQYaSnE[/url] (WSF) Swimmers Pull, blue band [url]https://www.youtube.com/watch?v=bJ30QIn3GOw[/url] (WSF) Physio Fix ER, blue band Athlean X Physioball AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20181111[/COLOR][/B]
[B]Endurance[/B]:run: Ran 3 miles from VFW Post 76, and past Veterans Memorial Park. It was nice seeing tourist and folks out paying tribute to Veterans this morning. :) Finished run in 25:44. [B]WOD[/B] [B][COLOR="RoyalBlue"]Veterans Day Tribute[/COLOR][/B] 19 Minute AMRAP 18m Run 11 KBS, 2 pood 11 KTE 11 Push Ups 2-minute rest and reflection 19 Minute AMRAP 54 Single Unders 11 D Ball Ground to Over Shoulder, 40# 11 Sit Ups 11 Clubbell Gamma Cast, 35# 12 and 8 rounds completed [B]Mobility[/B] Athlean X Physioball AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20181112[/COLOR][/B]
[B]REST DAY[/B]:snore: [B][COLOR="Red"]20181113[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Back Squats Warmed Up with 6x135# and 2x225# Strength Sets 4x2 @ 80% 304# Power Sets 4x5, Alternating Back and Front @ 55% 210# [B]Conditioning[/B] 20 minutes of interval training |
Re: Mike's Mad Log
[B][COLOR="Red"]20181114[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Zeus[/B] 3 RFT 30 Wall Balls, 20# 30 Snatch High Pull, 75# 30 Box Jump, 20" 30 Push Presses, 75# 30 calorie AD 30 Push Ups 10 Back Squats (Bodyweight), 205# [I]U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon. [/I] Subbed out snatch high pulls and Airdyne. Completed in 29:00. Rest easy, Specialist Hickman!! [B][COLOR="Red"]20181115[/COLOR][/B] [B]Endurance[/B] :run: Set a 6 mile run personal best with a 52:36 finished time!!!:pepper: |
Re: Mike's Mad Log
[B][COLOR="Red"]20181116[/COLOR][/B]
[B]REST DAY[/B]:snore: [B][COLOR="red"]20181117[/COLOR][/B] [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Viola[/B] AMRAP in 25 minutes 3, 6, 9, 12, 15, 18 Reps and so on Single Arm Thrusters, 35# High Pulls Burpees [I]Alex Viola 29, of Keller, Texas, assigned to 3rd Battalion, 7th Special Forces Group (Airborne), Eglin Air Force Base, Fla.; died Nov. 17, 2013 in Kandahar, Afghanistan, of wounds suffered when his unit was attacked with an improvised explosive device while on dismounted patrol. Not only was Alex a hero but he was also a cherished CrossFit Coach. [/I] Worked to 27 reps and got in 10 reps of thrusters at 30. De oppresso liber, SSG Viola!! [B]Weightlifting[/B] :weight_l: Bench Press Followed this young man's workout: [url]https://www.youtube.com/watch?v=E0NnF6NlULo[/url] (WSF) Barbell Bench Press: 4 x15,12,10,8 143, 156, 182, 195# which was 55, 60, 70 and 75% of 1 RM Incline Dumbbell Press: 4 x15,12,10,8 35,45,45,50# Incline Dumbbell Flyes: 4 x12, 25# Upward Flyes: 4 x15, 25# Weighted Bench Dips, 80#: to failure 14, 8 Push Ups: 100 reps [B]Mobility[/B] Athlean X Physioball AthleanX Band Pull Aparts |
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 |
Re: Mike's Mad Log
[B][COLOR="Red"]20181206[/COLOR][/B]
[B]Endurance[/B] :run: I pushed myself hard during my run, and finished a 5k in 25:21; second best time ever. :kicking0: I could have gotten a personal best because I reserved too much on mile one.... [B][COLOR="red"]20181207[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Warmed up by following [url]https://www.youtube.com/watch?v=atWyjyRIeEU[/url] (WSF) Front Squats Power Sets 5x5 @ 55%plus 175# [B]Mobility[/B] AthleanX Band Pull Aparts SmashweRx Coracoid SmashweRx Biceps Tendonitis Hack [url]https://www.youtube.com/watch?v=gvc38XBYwlE[/url] (WSF) :evilsmile |
Re: Mike's Mad Log
[B][COLOR="Red"]20181208[/COLOR][/B]
[B]WOD[/B] 10 RFT 5 Snatch, left and right, 30# 5 Push Jerk with Lunge, left and right 10 Mountain Climbers 10 Push Up 5 Standing DB Deadbugs, left and right [url]https://www.youtube.com/watch?v=Ros5jq3VgoY[/url] (WSF); dumbbell was held overhead in a standing position :evilsmile 22:50 [B]Mobility and Strength[/B]:weight_l: Positional Isometric Warm Up Resistance Band Drills Athlean X Physioball AthleanX Band Pull Aparts Crossover Symmetry Recovery, 8 reps [url]https://www.youtube.com/watch?v=BfgTLAfBrh8[/url] (WSF) [B][COLOR="red"]20181209[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Weightlifting Bench Press Strength Sets 4x2 90%plus 235# Power Sets Plus (additional reps per set) 5x10 52% 135# [B]Endurance[/B] :run: 100s workout on the track; sprint the straight a ways and jog the curves. I did 1 mile in 8:50. |
Re: Mike's Mad Log
[B][COLOR="Red"]20181210[/COLOR][/B]
[B]REST DAY[/B]:snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20181211[/COLOR][/B]
[B]Endurance[/B] :run: Ran 2 miles in 17:08 [B]Circuit Training[/B] DB Complexes- 6 rounds, 6 reps each [I]Alternate 200m run and Farmer's Walk each round[/I] Romanian Lunge, 30x2# DB Squat Thrusts Alternating Rows Reverse Lunge Clean Front Squat Renegade Row Rack Curtsy Squat Push Press Cossack Squat High Pulls Pendulum Split Jerk Single Leg Deadlift This workout was abysmal!! :censored: But, I finished under the time cap of 45 minutes. :kicking0: [B]Conditioning[/B] 25 minutes of interval training |
Re: Mike's Mad Log
[B][COLOR="Red"]20181212[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Deadlifts 3x7 75% 285# Cleans 4x8 70%+ 135# [B]WOD[/B] 20 RFT 5 KBS, 70# 10 Hand Release (HR) Push Up 20 Sit Up 23:26 |
Re: Mike's Mad Log
[B][COLOR="Red"]20181214[/COLOR][/B]
[B]Weightlifting [/B]:weight_l: Strict Press Power Sets 5x3 @ 55% 85# [COLOR="red"][B]REDWOD 12.14.18[/B][/COLOR] 20 MINUTE AMRAP 4 Front Rack Lunges (R/L=2) 6 Push Press 8 Front Squats 10 Bear Crawl Bag Drags (R/L=2) 8 Rounds Plus 18 with 60# bag. [B]Mobility[/B] Athlean X Physioball AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20181213[/COLOR][/B]
[B]REST DAY[/B]:snore: [B][I]Not sure why I forgot to post....[/I][/B]:shrug: [B][COLOR="red"]20181215[/COLOR][/B] [B]WOD[/B] 30 Minute AMRAP 1 Minute KB V Sit, 40# 15 Taters 15 KB Cleans 10 rounds [B][COLOR="red"]20181216[/COLOR][/B] [B]Endurance[/B] :run: 5 mile run in 43:23. I didn't scan my watch to monitor my pace. It felt good to just run.... [B][COLOR="red"]20181217[/COLOR][/B] [B]REST DAY[/B] :yeahthat: |
Re: Mike's Mad Log
[B][COLOR="Red"]20181218[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Squats Strength Sets 3x3 85%plus 315# Hypertrophy Sets 4x4 75% 277# Auxiliary Work The Goblet Squat Ramp-Up And Test from Bodybuilding.com Goblet squat 5-7 sets of 5 reps, starting with 10 pounds and moving up in increments of 20 pounds, resting for 45-60 seconds between. Then, 1 set of 25 reps with half of your body weight. I scaled down.... Goblet Squats 5x5 35, 44, 52, 61, 70# 1x25 105# Monster Walks [url]https://www.youtube.com/watch?v=-TAWP__suyU[/url] (WSF) 4x12 Steps Athlean X Calves [url]https://www.youtube.com/watch?v=MuD58rqj8SE[/url] (WSF) Seated Calf Press 3x20, 210# :evilsmile [B]Mobility[/B] AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20181219[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Bench Press Power Sets 5x5 55% 143# [B]WOD[/B] I programmed a FGB variant which adds a movement each round. I titled it "Snowball Fight." 3 Rounds For Total Reps in 20 minutes 1 minute KBS, 50# 1 minute Jumping Jack Press 1 minute Box Jumps, 22" 1 minute Toe Touch 1 minute Single Unders 1 minute Rest Additional movements Ball Slams, 20# Holiday Busters ( Burpee with Two Lunges and Three Hops) :evilsmile I didn't really count reps.... [B][COLOR="red"]20181220[/COLOR][/B] [B]Endurance[/B] :run: 5k in 26:28 [B][COLOR="SeaGreen"]Christmas WOD[/COLOR][/B] [B][COLOR="red"]Naughty List[/COLOR][/B] For Time 800m Run 25 Snatch, l&r, 35# 25 Goblet Squats 600 m Sugar Rush 25 Push Press, l&r 25 Sit Ups 400m Run 25 Pull Ups 25 Single Leg Deadlifts, l&r 200m Run 25 Squat Cleans, l&r 25 Holiday Busters 31:15 |
Re: Mike's Mad Log
[B][COLOR="Red"]20181221[/COLOR][/B]
[B]Active Rest Day[/B]:kicking0: [B]Recovery and Mobility[/B] Qigong [url]https://www.youtube.com/watch?v=UZhwW_wBP6c[/url] (WSF) Athlean X Physioball AthleanX Band Pull Aparts Movement Lab Drills [url]https://www.youtube.com/watch?v=aqv9kB9G5DI[/url] (WSF) |
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