Re: Mike's Mad Log
 

[B][COLOR="Red"]20160407[/COLOR][/B]

[B]Endurance[/B] :run:

4 miles in 34:32

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160408[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

[B][I]5x135# Front Squat[/I][/B]

Front Squat
5x225#

3x3 275#

Did all lifts ATG and concentrated on the eccentric and achieving depth each rep; hurt like hell but worth it!!:evilsmile

[B]Auxiliary Work[/B]
Calf Raises
4x10 225#

Goblet/Box Squat Jump
3x10 25#

[B][COLOR="Red"]20160409[/COLOR][/B]

[B]Active Rest Day[/B] :kicking0:
Stretching, and taking the wife dancing to celebrate her birthday.:pepper::pepper:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160410[/COLOR][/B]

[B][I]Burgener WU, and 5x135# power cleans[/I][/B]

[B]Weightlifting[/B]:weight_l:
Cleans
4x2 195#

Hang Power Cleans
2x10 135#

Touch and Go
10x135#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160411[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160412[/COLOR][/B]

[B][I]Dynamic stretching, 20 KBS 30# and 20 RDL 135#[/I][/B]

[B]Weightlifting[/B] :weight_l:
Deadlift
4x2
335#

[B]WOD[/B]
CFFB 4.12.16
Complete 1 round every 2 minutes:
4 315# Deadlift
8 20# Lateral Ball Slam
16 Double Unders
*Complete 6 rounds or 12 minutes of work.

I only got in one round and called it due to lower back tightening up, and a bit of pain....:(

[B]Conditioning[/B]
I did 2 three minute rounds on the heavy bag, and 35 minutes of interval training with my clas this evening.

I went to the chiropractor and my feels much better!!:kicking0:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160413[/COLOR][/B]

[B]Conditioning[/B] I did 35 minutes of interval training with my group.

[B]WOD[/B]
Wall Ball Volleyball
Partner WOD
12 Minute AMRAP
20 Partner Wall Balls
2 Burpees each
We completed 14+18 WB

REST

6 RFT
12 Unison Squat Jump Blocks
20 Digs (Supermans)
Partner and I finished in about 9:00.

[B][COLOR="red"]20160414[/COLOR][/B]

[B]Active Rest Day[/B]
Stretching and cleaning up my truck after the hail storm...:(

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160415[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Bench Press
5x3
205#

3x2
225#

2x4
185#

[B][COLOR="red"]20160416[/COLOR][/B]
[B]WOD[/B]
20 Minute AMRAP
5 Reps Bear Complex 30# Sandbag
[I]Complex=Clean~Front Squat~Overhead Press~Back Squat~Overhead Press= 1 rep[/I]
200m Run

7+5

[B]Weightlifting[/B] :weight_l:
[B][I]Dynamic stretching and 5x205# squat[/I][/B]

Box Squat
5x10 305#

Front Squat
3x5 205#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160417[/COLOR][/B]

[B]Endurance[/B] :run:

I need a longer run and decided that today was the day. I put in 5 miles this morning. No PRs but ran it in 47:33....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160418[/COLOR][/B]

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


[B][COLOR="red"]20160419[/COLOR][/B]

[B][I]Dynamic stretching, Burgener WU, and 5x135 Power cleans[/I][/B]

[B]Weightlifting[/B] :weight_l:
Cleans
210#
205#
3x195#
175#
155#

[B]Auxiliary Work[/B]
Bent Over Rows
2x5 155#

Resistance Band Rows
4x10 100# Band

Clubbell Gamma Cast
4x20 25#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160420[/COLOR][/B]

[B]CFFB WOD 4.16.16[/B]
Complete 5 Rounds:

Sledgehammer Strikes – 30 seconds Max Reps (18,20,22,22,22)
Rest 30 Seconds
Lateral Skier – 30 seconds Max Reps (27, 25, 26, 26, 24)
Rest 30 Seconds
Toe to Bar (subbed KTE) – 30 seconds Max Reps (20, 20,17, 16, 14)
Rest 30 Seconds

319 reps

[B][COLOR="red"]20160421[/COLOR][/B]

[B]Active Rest Day[/B]

I did some stretching and light yoga.