Re: Mike's Mad Log
 

[B][COLOR="Red"]20131113[/COLOR][/B]

[B]Endurance[/B] :run:

I finally got in a good run this morning although it was unusually cold....I decided to run negative splits to test my mettle.

Finished in 25:21, and achieved my endstate. I gained about 15 seconds per mile without being winded.

[B]Strength[/B] :weight_l:
Squats
5-5-3-3
235-265-295-325#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131114[/COLOR][/B]

[B]Endurance[/B]

35 minutes of HIIT tonight. I had an awesome group of ladies that worked really hard.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131115[/COLOR][/B]

[B]Active Rest Day[/B] :pepper:

I did some stretching, and 20 minutes of yoga.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131116[/COLOR][/B]

[B]Endurance[/B]

I taught a 40 minute HIIT class at the park today. The folks love the high intensity workouts even after I bring some pain during circuit training. ;)

[B][I]CFWU and 5x185# DL[/I][/B]

[B]WOD[/B]
4 rds
10 DL 225#
10 KBS 70#
10 Ball slams 10#

[B]Core[/B]
1 minute plank

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131117[/COLOR][/B]

[B][I]Burgener WU, tricep rolling and calisthenics[/I][/B]

[B]Strength[/B] :weight_l:
Front Squats

4x5
155, 175, 195 and 215#

[B]Core[/B]
2x 1 minute planks

[B]Conditioning[/B]
I did 5 rds on the heavy bag with 60:20 splits

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131118[/COLOR][/B]

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

[B]WOD[/B]
3 rds
10 Gada swings 10#
15 incline DB press 30#/arm
15 push press 75#
20 shrugs 75#
20 rear pull aparts 100# band

[B]Core[/B]
60 Evil wheels

[B][COLOR="red"]20131119[/COLOR][/B]

[B][I]1 minute singles, hip and back modility exercises[/I][/B]

[B]Strength[/B]
15 platform loads with 100# sandbag @ 60"

I only own one atlas stone and wanted to go heavier, so I used my "monster bag" instead. Most of the weight is from mulch....I need to made some heavier filler bags with sand or something more dense.

It was still a great workout!:kicking0:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131120[/COLOR][/B]

[B]Endurance[/B] :run:

I finally got off my arce and went for a run. Nothing major but much needed. I did 2 miles in 16:22.

[B]Strength[/B] :weight_l:

Bench press
8x185#
4x205#
2x225#
1x245# plus 1 bonus rep:p

I didn't figure that I had it in me but I focused and repped it relatively easy....I may look for my 1RM next week. I haven't even attempted to in what seems like 10years:shrug:

[B]Assistance Exercise[/B]
4x20 floor release push ups
4x10 tricep press 85#

[B]Core[/B]
1 minute plank

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131121[/COLOR][/B]

[B]Active Rest Day[/B]

I instructed a 30 minute HIIT class tonight....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131122[/COLOR][/B]

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

I was so beat.....


[B][COLOR="red"]20131123[/COLOR][/B]

My classes in the park were not canceled due to weather, so I planned out the workouts according to location; fitnees area vs pavilion.

[B]Endurance[/B]
No one showed for the run class, so I did 2 miles for GP....:p Ran a comfortable 18:22 on an unfamiliar route. Side note: it was rather windy and 36 degrees....

[B]WOD[/B]
4 rds
4 suitcase DL 115#/hand
12m farmer walk 115#/hand
14 rotational lunges 50#

[B]Core[/B]
2 minute plank

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131124[/COLOR][/B]

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

[B]WOD[/B]
I decided to do a short chipper this morning because I was limited on time.

For Time
30 box jumps 24"
60 abmat SU
60 KB snatch 30#

3:45

[B]Conditioning[/B]
6 rds on the heavy bag with 30:10 splits