Re: Mike's Mad Log
 

[B][COLOR="Red"]20131101[/COLOR][/B]

[B]Strength[/B] :weight_l:
Press
5x135#
5x155#

[B]WOD[/B]
4 rds
10 KB clockwise halo 30#
5 KB press, right
10 KB counterc. halo 30#
5 KB press, left

[B]Conditioning[/B]
2 rds on the bag with 4 min:40 sec splits

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131102[/COLOR][/B]

[B]Endurance[/B]

Lead a small group of novice runners this morning. I ran them for 2 miles to check their form, spoke about cadence and stride and get a feel for their abilities.

Also, 30 minutes of HIIT training in the park.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131103[/COLOR][/B]

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


[B][COLOR="red"]20131104[/COLOR][/B]

[B][I]PVC pass thrus, foam rolled my triceps and did some mobility exercises[/I][/B]
This helped me find a good rack position which helped a ton on the squats.

[B]Strength[/B]
Front Squat Cluster
4-4-4-4
185-195-205-215

[B]Endurance[/B]
50 minutes of HIIT tonight!!!:pepper: I had a very motivated class, and they went HAM!!!

I really need to get back to a regular running schedule....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131105[/COLOR][/B]

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

[B]WOD[/B]

I decided to follow the CFFB WOD today. It looked pretty good, and I needed a push.

Complete 5 rounds for time:
3 Power Cleans 75% of body weight= 150#
10 Supine Ring Pull Ups
5 Box Jumps 24"

I finished in 5:24. The hardest portion was the ring pull ups....:smiley_ev

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131106[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench
5x5 205#


[B][COLOR="red"]20131107[/COLOR][/B]

Finally got out to run!!!

[B]Endurance[/B] :run:
Ran 3 miles in 26 minutes. I wasn't out to set any PR, so I just ran to effort.

[B]Core[/B]
60 ea
SU, reverse crunch and oblique KTE

[B]Endurance Part Deaux[/B]
25 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131108[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131109[/COLOR][/B]

[B]Endurance[/B]

Did a leisurely 2 miler with a friend because she wanted to get a run in this morning. Also, conducted a 40 minute HIIT session and went with the wife to a POUND class.

[url]http://www.poundfit.com/science-of-pound[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131110[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131111[/COLOR][/B]

Had a great Veterans Day!!

[B]Skills[/B]

I did an hour of yoga with one of my veteran fitness instructors at a local park.

[B]Endurance[/B]

I instructed 30 minutes of HIIT, then 30 more of bootcamp. :pepper:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131112[/COLOR][/B]

[B][I]CFWU[/I][/B]

[B]Strength [/B] :weight_l:

Bench Press Cluster
6-3-3
205-215-225

[B]WOD[/B]
2 rds
15 ring push ups
10 KB floor press 50#
15 DB fly 30#

[B]Conditioning[/B]
3 rds on the heavy bag with 60:30 splits; wore my 16 oz gloves tonight.