Re: Mike's Mad Log
 

[COLOR="Red"]20120508[/COLOR]

[I]800m job, 50 rope singles and stretching as WU[/I]

[B]WOD[/B]

For time: 8 ea w/ 135#
Sprawl-BB roll out-DL-power clean-FS-PP-BS-lunges

Completed without releasing grip on the bar. I call it "Obliter8" and posted it on The WOD Shop. It was supposed to be a timed WOD but my watch failed me.....:ranting2: Seemed easy while I wrote it down, but hellish.

[B]Post WOD[/B]

Finished tonight off with 10 rds on the heavy bag 60:15, 200 SU, 200 flutter kicks and 4x 30 sec planks.

Re: Mike's Mad Log
 

[COLOR="Red"]20120509[/COLOR]

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

Re: Mike's Mad Log
 

[COLOR="Red"]20120510[/COLOR]

[I]Burgener WU and 20x 135# back squat[/I]

I had a great rest day!!:D Now, time to get crackin'

[B]WOD[/B]
4 RFT

3 DU
5 PU
7 Back squats 225#
10 K2E
15 Hammer strikes
5:12

[B]Post WOD[/B]
Heavy bag 30:30 w/ 5 DU per rd

Re: Mike's Mad Log
 

[COLOR="Red"]20120511[/COLOR]

[B]Endurance[/B]

I went out to the park and ran this morning. Wasn't planning to do any certain distance or time, but "eye of the tiger syndrome" kicked in....;) Logged 2.82 miles in 26:19. I arn an 8:42 second mile which surprised me.

[I]Warmed up with 10 power cleans 115#, Burgener and some SUs[/I]

[B]WOD[/B]
12 min AMRAP w/ 12 ea
KB Press 50#
Ball slams 15#
Body rows
16" lateral jumps

8 full rds

I'd forgotten how effective ball slams can be.....:D

[B]Post WOD[/B]
8 heavy bag 40:10

Depending on the weather, I may throw on my weight vest or carry a sandbag for some running tomorrow.....

Re: Mike's Mad Log
 

[COLOR="Red"]20120512[/COLOR]

Well, my plans to run went out the door....Woke rather late, and I promised my little girl that I'd take her to the park to ride her bike. Couldn't break her heart. Now, I'm the cool Dad again :kicking0:

[I]Active stretching and 10x 135# squats as WU[/I]

[B]WOD[/B]

6 rds
6 Front squats 185#
10 24" Step ups 45#

I could tell that I was out of sorts with my lifts. My form was shaky, to say the least, and I felt weak ( joint pains ). I have to, again, find my balance between strength and endurance once I complete the Spartan Race. I kind of fell off my routine after March....

[B]Post WOD[/B]
5 heavy bag rds
120:30

Re: Mike's Mad Log
 

[COLOR="Red"]20120513[/COLOR]

[B]Active Rest Day[/B]

Rode a few miles with the Family on the fitness trails.

Re: Mike's Mad Log
 

[COLOR="Red"]20120514[/COLOR]

[B]Endurance[/B]

I went on a cycle ride this morning. Logged 14.78 miles in a little over and hour. Today was more difficult than previous rides. The route had more hills and inclines, so it made for a challenge.

Re: Mike's Mad Log
 

[COLOR="Red"]20120515[/COLOR]

[B]WOD[/B]
4rds

4 DL 275#
20 Alternating KB press 35#
10 Good mornings 45#
4 Weighted dips 50#

[B]Skills[/B]
15 minute DU practice

[B]Post WOD[/B]
4 heavy bag rds
40:30 w/ 10 squats

Re: Mike's Mad Log
 

[COLOR="Red"]20120516[/COLOR]

[B]WOD[/B]

On the top of every minute for 5 minutes wearing my 40# vest:
5 PU (PU ladder by increments of 5)
10 KBS 50#
5 Power cleans 135#

[B]Endurance[/B]

Tabata rope jumps 30:30
372

Re: Mike's Mad Log
 

[COLOR="Red"]20120517[/COLOR]

[B]Endurance[/B]

Ran about 3 miles in 30 minutes. I'm guestimating because my GPS went haywire and was tracking me running 43 miles this morning....:shrug: The duration was correct but mileage was waaaaay off.

I will have an active rest day tomorrow and prep for the Spartan race on Saturday. Can't wait!:D