Re: Mike's Mad Log
 

[B][COLOR="Red"]20160422[/COLOR][/B]

[B]Endurance[/B] 500m row test~ 1:46 @ 85% ME

[B]Weightlifting[/B]

I did several mobility drills focusing on ankles, hips and mainly shoulders.

[B][I]10x 45# OHS, scapular holds with resistance band and dynamic stretching[/I][/B]

OH Box Squats [url]https://www.youtube.com/watch?v=zUXYyKbyUFM[/url] (WSF)
3-3-3-3-3
95-115-135-155-175# :kicking0:

I used the box to work on confidence with weight overhead while maintaining proper form. Not to my desired depth but I'll progress there.. I wasn't too sure about that last set but hit it before I had to dump the bar.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160423[/COLOR][/B]

[B]Hero WOD[/B]
Santora

Three rounds for reps of:
30#DB Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
30# Single Leg Deadlifts, 1 minute
Burpees, 1 minute
30# DB Jerks, 1 minute
Rest 1 minute

269 reps (94,84,91)

Rest easy, Sergeant!!

[B]Conditioning[/B]35 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160424[/COLOR][/B]

[B]Endurance[/B] :run:
4.2 miles in 37:59

[B]Conditioning[/B]

I was a glutton and attended my coworker's interval class where she commenced to kick my arse for 20 minutes :kicking0:

[B][COLOR="Red"]20160425[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160426[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Block Deadlifts
3x5
315#

Snatch Grip DL
3x5
225#

Good Morns
3x10
95#

KBS
3x10
70#

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160427[/COLOR][/B]

[B]Conditioning[/B] 35 minute interval session

[B]WOD[/B]
12 RFT
12 KBS 40#
320m Run
12 KB Press
6 Naked TGUs
32:12

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160428[/COLOR][/B]

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

Felt out of sorts today, so took time off from training.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160429[/COLOR][/B]

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

[B][COLOR="red"]20160430[/COLOR][/B]

[B]WOD[/B]
Tejas Fitness Challenge

500m row
10 ground-shoulder sandbag lifts 80#
150-ft sandbag carry
10 hang cleans followed by 6 overhead shoulder press 95#
10 deadlifts 170#
1 mile run on the horse racing track :evilsmile

15:42

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160501[/COLOR][/B]

[B][I]Dynamic stretching and 5x135# front squat[/I][/B]

[B]Weightlifting[/B] :weight_l:
Front Squats
6x3
300#

[B][I]5x135# bench and [url]https://www.youtube.com/watch?v=LwTutFFfsag[/url] (WSF)[/I][/B]
Bench Press
3x8
205#

3x4
185#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160502[/COLOR][/B]

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

[B][COLOR="Red"]20160503[/COLOR][/B]

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

[B]Weightlifting[/B]:weight_l:
Cleans
3x2
185-195-205#

I failed on the last set....Too much overthinking and sloppy technique.:ranting2:

[B]WOD[/B]
10 RFT
Shuttle 5 yds-10yds
4 Squat Cleans 135#
10 DUs
10 OH Lunges 50#
12:30

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160504[/COLOR][/B]

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

[B]WOD[/B]
Scaled Bull
2 RFT
200 DUs
50 OHS 24#
50 Push Ups
400m Run

26ish minutes