Re: Mike's Mad Log
 

[B][COLOR="Red"]20151121[/COLOR][/B]

[B]WOD[/B]
3 rds
20 Club Swings 35#
10 Gamma Cast Squats
5 Flag Press
10 Side Swing To Push Press
10 Romali Cast

[B]Skills[/B]
I spent 10 minutes working on OHS with dumbbells suspended on bands :evilsmile

[B][COLOR="red"]20151122[/COLOR][/B]
[B]Dead Day[/B]:puke0000::zombie:
I seemed to have come down with a bug.....

[B][COLOR="red"]20151123[/COLOR][/B]

[B]REST DAY[/B] :snore:
I didn't sleep well but feeling much better. Going to have to rehydrate and take it easy...

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151124[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

[B]WOD[/B]
20 Minute AMRAP
10 KBS 40#
5 KB C&P, left
5 Rack Squats, left
5 KB C&P, right
5 Rack Squats, right

10+10

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151125[/COLOR][/B]

[B][I]Active stretching, 3x135 and 3x225# squat[/I][/B]

[B]Strength [/B]:weight_l:
Squat
5x4 315#

I had the use the dreaded Smith machine but that's all that was available....:shrug:

[B]Auxiliary Work[/B]
3x10 Box Squat to Good Morning 45#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151126[/COLOR][/B]

[B]Endurance[/B]:run:
I ran a 4 mile Turkey Trot with my daughter and some friends. The course was unfamiliar and quite hilly....
I still ran a 38:14 though:p

[B][COLOR="red"]20151127[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151128[/COLOR][/B]

[B]WOD[/B]
I went to the YMCA with family and friends to try Body Pump. It wasn't too bad...50 minutes for a good burn.

[B]Strength[/B] :weight_l:
Deadlifts
3x3 325#

I had my kid video my last set. i felt as though I was rounding my back but the footage proved otherwise.

[B][COLOR="red"]20151129[/COLOR][/B]

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

[B]WOD[/B]
30 minute circuit

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151130[/COLOR][/B]

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

[B][COLOR="red"]20151201[/COLOR][/B]

[B][I]Active stretching, 5x225# squat[/I][/B]

[B]Strength[/B] :weight_l:
Squats
4x4 325#

I actually wore my lifters and made a world of difference...:D

[B]WOD[/B]
EMOM for 6 Minutes
6 Front Squats 225#
6 Pull Ups

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

[B][COLOR="red"]20151202[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
Power Cleans
3x5 135#

I'll be using a strength improvement format over the next six weeks; weight based off 1 RM of 205.

[B]WOD[/B]
6 RFT
10 DUs
10 DB C&J 30#
80m Run
7:05

[B]Conditioning[/B] Interval training for 35 minutes

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151203[/COLOR][/B]

[B]Endurance[/B]:run:
Epic, 4 mile terrain run in 47:17!!

[B][COLOR="red"]20151204[/COLOR][/B]

[B]REST DAY[/B]

I'm going to get my spinal overhauled, then just relax and hydrate.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151205[/COLOR][/B]

[B]Team WOD[/B]
24 Minute AMRAP
P1- Runs 200m while
P2- AMRAP KBS
P3- AMRAP Lunges

My team got through 8 rounds.

[B]Conditioning[/B] 20 Minutes of interval training

Re: Mike's Mad Log
 

[COLOR="Red"][B]20151206[/B][/COLOR]

[B]Strength [/B]:weight_l:
Deadlift
2x1 330#

My original plan went out the door after the first pull....No sure what was going on but it wasn't happening. I got two, heavy singles in and called it.

[COLOR="red"][B]20151207[/B][/COLOR]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151208[/COLOR][/B]

[B][I]CFWUx1[/I][/B]

[B]WOD[/B]
10 Minute AMRAP
2 Double KB C&P 40#
4 Double KBS
1 Thruster
* Add 1 thruster per round

Finished with 8+2

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