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-   -   Mike's Mad Log (https://board.crossfit.com/showthread.php?t=71648)

Michael A. Jones 05-06-2016 08:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160505[/COLOR][/B]

[B]Active Rest Day[/B]
30 minutes of light HIIT

[B][COLOR="red"]20160506[/COLOR][/B]

[B]Skills[/B]

I spent around 35-40 minutes working on my snatch technique. I finally found a good video that broke down each element in length.....Wasn't sure who Charlie Zamora was but I think he did a great job. :highfive:

[url]https://www.youtube.com/watch?v=rGeGp6t1aQ4[/url]

Michael A. Jones 05-07-2016 02:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160507[/COLOR][/B]

[B]WOD[/B]
6 minute AMRAP
2 Goblet Squat 30#
2 Tuck Jumps
*Every time through, add 2 more reps
6 minute AMRAP
2 Push Press 30#
2 Push Ups
*Every time through, add 2 more reps to each station
6 minute AMRAP
2 Lunges
2 Burpees
*Every time through, add 2 more reps
6 minute AMRAP
2 Squat Cleans 30#
2 Jumping Jacks
*Every time through, add 2 more reps
6 minute AMRAP
2 Jerks 30#
2 OHS
*Every time through, add 2 more reps
6 minute AMRAP
2 Thrusters 30#
2 Plyo Skaters
*Every time through, add 2 more reps

Reps were 16, 20, 14, 16, 16 and 10....had to do some coaching and talk to my program coordinator.

[B]Weightlifting[/B] :weight_l:

[B][I]5x135# and 5x225# Squat, and dynamic stretching[/I][/B]

Squats
4x10
300#:kicking0:

My legs are already upset with me....:devil:

Michael A. Jones 05-08-2016 08:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160508[/COLOR][/B]

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

Michael A. Jones 05-09-2016 10:27 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160509[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Mainsite 160509
Thruster 5-5-3-3-3-1-1-1-1

95-115-125-135-155-175-195-205-225#:pepper:

[B]WOD[/B]
3 RFT
20 WB 15#
Run 225m
10 AKBS 50#
7:18

Michael A. Jones 05-11-2016 08:10 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160510[/COLOR][/B]

[B]REST DAY[/B]

[B][COLOR="red"]20160511[/COLOR][/B]

[B][I]Dynamic stretching, 10 banded good mornings, and 5x 135# Romanian deadlift[/I][/B]

[B]Weightlifting[/B] :weight_l:
Deadlifts

10x2
225# with 15 seconds rest between pulls

I used today's session to concentrate on explosiveness coming off the floor. Used roughly 55% of 1RM.

4 rds
10 KBS 70#
10 KB Deadlifts

Michael A. Jones 05-12-2016 07:33 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160512[/COLOR][/B]

[B]Endurance[/B] :run:

A long overdue run this morning. I did 3 miles in 26:59. Came out of the gate too quickly and by the time I settled into a groove, I was gassed during the last mile.

[B]Conditioning[/B] 40 minutes of interval training

Michael A. Jones 05-13-2016 02:15 PM

Re: Mike's Mad Log
 
[B][B][COLOR="Red"]20150613[/COLOR][/B][/B]

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

[B]Weightlifting[/B] :weight_l:
Hang Cleans
3x6
135#

I used this to work on speed under the bar. The weight was about right, and I tried my best to keep my feet in check as well.

Clean Pulls
2x5
235#

I worked on efficiency and explosiveness with these pulls. I went heavier than my 1RM to get accustomed to pulling more weight; very taxing :yikes:

[B]WOD[/B]
EMOM for 5 Minutes
2 Cleans 175#

Michael A. Jones 05-14-2016 08:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160514[/COLOR][/B]

[B]WOD[/B]
Scaled McGhee
30 Minute AMRAP
5 Single Leg Deadlifts per side
13 Push Ups
9 Box Jumps

Completed somewhere around 16 rounds.

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

Michael A. Jones 05-15-2016 02:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160515[/COLOR][/B]

[B]WOD[/B]
5 rds
20 Lateral Skaters
20 DUs
5 Assisted CTB
20 Lunges

[B]Conditioning[/B]15 minutes of cardio kickboxing

Michael A. Jones 05-18-2016 04:23 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160516[/COLOR][/B]

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

[B][COLOR="red"]20160517[/COLOR][/B]

[B]WOD[/B]
20 Minute AMRAP
5 Pull Ups
KB C+ 5 Press ea side 40#
10 Dips
10 AKBS 40#
Run 100m
8+5


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