Re: Mike's Mad Log
 

[B][COLOR="Red"]20170913[/COLOR][/B]

[B]Active Rest[/B]

[B]Mobility[/B]
SmashweRX Ultimate Three

[B][COLOR="red"]20170914[/COLOR][/B]

[B]Mainsite WOD 170914[/B]

Followed Rory McKernan's tips on how to tackle this workout. I took about 30 minutes of drills to get ready for this one. I couldn't recall my last front squat PR, so I shot for 310# going into round 8; worked out well!! After completion, I went back and found my previous PR was 320# on Dec. 30th, 2015.

Front Squat
5-5-3-3-3-1-1-1-1-1
185-205-225-245-265-285-305-310-315-325# (New PR):kicking0:

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170915[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:

4 round Superset
10 Physioball Chest Press 50# [url]https://www.youtube.com/watch?v=2J-i0Kq3r-4[/url] (WSF)
10 Physioball Crush Press [url]https://www.youtube.com/watch?v=nfggWKR3w34[/url] (WSF)

2 Minutes Rest

4 round Superset
10 DB Rows
10 Alternating Curls :rolleyes:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170916[/COLOR][/B]

[B]WOD[/B]
26 Minute AMRAP
2 Single Leg Deadlifts 30#
2 C&P
2 Rack Lunges
2 Jerks
*Complete movements on both sides (1 round), then add 2 reps until you reach 10. Rest and restart at 2.

Completed 10 rounds.

[B]Conditioning[/B] 15 minutes of interval training

[B][COLOR="red"]20170917[/COLOR][/B]

[B]Endurance[/B] :run:

"Intermittent Strides and Interval" run this morning. The concept is a hybrid Fartlek while working on striding.
It was kind of cool :cool:, and a change of pace. I did just under 2.5 miles.

[B]Circuit Training[/B]
Alphabet Workout

M-20 Push Ups
I- 1 minute Plank
C- 20 Lunges
H- 40 Mountain Climbers
A- 20 Squat Jumps
E- 1 Minute Wall Sit
L- 30 Jumping Jacks
J- 30 Crunches
O- 15 Diamond Push Ups
N- 12 Burpees
E- 1 Minute Wall Sit
S- 20 Dips, then 4 Laps around b-ball court

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170918[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility[/B]
SmashweRX Indestructible Shoulders
SmashweRX Thoracic Fix

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170919[/COLOR][/B]

I've been itching to get back to more weightlifting, and deadlifts are at the top of my 'to do list.'

I knew better than to begin where I left off numbers wise, so use the National Strength and Conditioning Association (NSCA) 1RM Protocols.

[B]Weightlifting[/B] :weight_l:
[I]Warm Up
3x15 Air Squats
3x10 Good mornings w/ emptiy bar
Spent about 10 minutes going over approach, foot placement, and practiced some hinging.[/I]

1RM Projection- 345#
40%- 2x4 w/ 10 seconds rest 140#
60%- x3 w/ 30 seconds rest 210#
75%- x2 w/ 60 seconds rest 260#
80%- x1 w/ 120 seconds rest 275#
90%- x1 w/ 180 seconds rest 310#
95%- x1 w/ 180 seconds rest 330#
x1 w/ 180 seconds rest 345#
x1 w/ 180 seconds rest 365#
x1 w/ 180 seconds rest 375#(f)

New 1RM is 365#. I knew going into today that I had lost some strength; not as much as I imagined, so I'll build off this.
Already have a plan in place that a friend followed. It's 16 weeks long.

[B]WOD[/B]
[I]Courtesy of Gymjones.com[/I]
Jones Crawl
3 RFT
10 Deadlifts @ 115% BW 230#
25 Box Jump 24"

12:18

[B]Mobility and Strength [/B] :weight_l:
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
2x 10 second Isometric Serratus Pushdown
3x 10 Suspension Scapular Stabilaztion
2x 15 Adduction, green band
2x 15 Abduction, green band
3x 15 D1/D2, red/gray bands
2x5 Seated Press 12#
3x 10 Serratus Press 40#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170920[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

I followed this [url]https://www.youtube.com/watch?v=U68JKcCKY7E[/url] (WSF) with a few changes, and worked supersets beginning with larger muscle groups.

2 rounds each
20 Crush Press 50#
20 Deficit Push Ups

20 Alternating High Pulls 50#
20 Inverted Incline Rows w/ pause 80#:yikes:

10 Alternating L Raises 20#
10 Wide Arm Press

10 1.5 Curls 50#
10 Supine Triceps Press

[B]Conditioning[/B] 35 Minutes of HIIT

[B]Mobility and Strength[/B] :weight_l:
Resistance Band Drills
Lat Stretches
3x 10 Adduction, green band
3x 10 Abduction, green band
3x 10 D1/D2, red/gray bands
No. 88 3X15, red/gray bands [url]https://www.youtube.com/watch?v=kF9nLVQqaws[/url] (WSF)

[B][COLOR="red"]20170921[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Blake[/B]
4 RFT
100 foot Walking lunge with 45lb plate held overhead
30 Box Jump, 30 inch box
20 Wall Ball, 20#
10 Scaled Handstand Push Ups [url]https://www.youtube.com/watch?v=nWiNf4__U-0[/url] (WSF)

[I]U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.[/I]

Completed in 28:45. Fair winds and following seas, Chief!!

[B]Conditioning[/B] 30 Minutes of Interval training

[B][COLOR="Red"]20170922[/COLOR][/B]
[B]REST DAY[/B] :yawn:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170923[/COLOR][/B]

[B]Endurance[/B]:run:

My run was executed to experiment with breath control techniques. Not certain if they were effective....I'll have to incorporate them more often.

2 miles in 16:06

[B]WOD[/B]
10 Minute AMRAP
10 Split Jerks 30#
10 Goblet Squats
10 Tuck Jumps
[I]Rest 3 minutes[/I]
10 Minute AMRAP
10 C&P 30#
10 Box Jumps, 24"
5 Push Ups

Lost track of rounds on first AMRAP due to coaching, and completed 5 rounds on the second.

[B][COLOR="red"]20170924[/COLOR][/B]

[B]WOD[/B]

4 Rounds No Measure
40 DUs
30 Sit Ups
20 KBS 2 pood
10 Modified MUs

[B]Mobility[/B]
SmashweRX Ultimate Three
SmashweRX Four Shoulder Drills

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170925[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170926[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:

Getting back on track with some strength work!!!

[B]Deadlifts[/B]
5x5 255#

[B]Accessory Work[/B]
3x5 Aipa Rows 135# [url]https://www.youtube.com/watch?v=DHIWTQ4KIBE[/url] (WSF)
3x10 Goblet Squats 2 pood

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Andy[/B]
For Time
25 Landmine Thrusters 115#
50 Box Jumps, 22"
75 Deadlifts 115#
1.5 mile Run
75 Deadlifts
50 Box Jumps
25 Thrusters

[I]U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.[/I]

Rest in peace, SFC Weathers!!

Completed in 43:11 with vest.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170927[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
[B]Bench Press[/B]

Warmed up with empty bar and some band chest presses.

5-3-3-3-1
115-135-145-155-175#

[B]Accessory Work[/B]
3x20 superset
Alternating Hammer Curls 25#
Triceps Press 50#