Re: Mike's Mad Log
 

[B][COLOR="Red"]20181020[/COLOR][/B]

[B]WOD[/B]
30 Min AMRAP
200 m Run
2 Rounds

10 Goblet Squats, 35#
8 Snatch
8 Push Ups
10 Box Jumps, 20"

Rest 90 seconds

6 Rounds

[B]Circuit Training[/B]
Push Ups

Bridge


Push Press, 20#

DB Cossack Squats


Hang Cleans, 25#

Front Squat


Svend Press, 10#

Curtsy Squat


2 rounds with 10 reps each, then 100 m Run and complete 30 Mountain Climbers and :30 Plank

[B]Mobility[/B]
Athlean X Physioball [url]https://www.youtube.com/watch?v=PRnjj_8wSNs[/url] (WSF)

[B][COLOR="Red"]20181021[/COLOR][/B]

[B][COLOR="red"]Tribute WOD[/COLOR][/B]
[B]Fight for the Fallen[/B]
26 Minute EMOM
4 Brute Force Burpees
ME Weighted Step Ups

I completed 128 step ups with 45# sandbag and 20# plate carrier.

[B]Endurance[/B] :run:

Slow and easy 2 mile recovery run with my daughter after the Fallen WOD.

[B]Mobility[/B]
Athlean X Physioball

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181022[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts [url]https://www.youtube.com/watch?v=JObYtU7Y7ag(WSF[/url])
SmashweRx Winged Scapula [url]https://www.youtube.com/watch?v=_9ZvUFuycd4(WSF[/url])
Quadruped Shoulder Rock Back [url]https://www.youtube.com/watch?v=A3empzwoAHE[/url] (WSF)

I did the last three sequences twice throughout the day.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181023[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
[B]CrossFit Mainsite 181021[/B]
Back squat 1-1-1-1-1-1-1
280-300-30-330-345-365-370#(post surgery PR):pepper:

I still have some work to do in getting back over 400#. I should be able to hit it by New Years....

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

[B][COLOR="red"]20181024[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Bench Press with NSCA Protocols
1RM Projection- 250#
40%- 2x4 w/ 10 seconds rest 100#
60%- x3 w/ 30 seconds rest 150#
75%- x2 w/ 60 seconds rest 187#
80%- x1 w/ 120 seconds rest 200#
90%- x1 w/ 180 seconds rest 225#
95%- x1 w/ 180 seconds rest 238#
98%- x1 w/ 180 seconds rest 245#
100%- x1 w/ 180 seconds rest 250#

I felt pretty good and added more weight after hitting a PR at 250. Successful lifts at 255 and 260#. :highfive:

Hypertrophy Sets
4x8 78%
176#
Based off 225#:rolleyes:

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181024 Addendum[/COLOR][/B]

[B]Skills[/B]
Muscle Up practice for about 15 minutes. I did not use my DIY rings but opted to use Perfect Fitness Grip handles; I concentrate on false grip during other sessions.

Followed Camille :love: [url]https://www.youtube.com/watch?v=AOjIbI7rRm0[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181025[/COLOR][/B]

[B]Endurance[/B] :run:
Quick 2 mile run in 16:47

[B]Weightlifting[/B]:weight_l:
[B]CrossFit Mainsite 181025[/B]
Deadlift 1-1-1-1-1-1-1
295-315-325-335-345-365-380#

Nice to hit some heavy numbers. This was my best lifting effort since surgery.

[B]WOD[/B]
400m Run
50 Floor Press, 45#
10 Burpees to Stand
20 Goblet Lunges
400m Run
40 Press
10 Burpees to Stand
20 Goblet Lunges
400m Run
30 Push Press
10 Burpees to stand
20 Goblet Lunges
400m Run
20 C&P
10 Burpees to Stand
20 Goblet Lunges

23:07

[B]Mobility[/B]
AthleanX Band Pull Aparts

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181026[/COLOR][/B]

[B]Active Rest Day[/B]

I did my old Qigong sequence this morning to relax and limber up.
[url]https://www.youtube.com/watch?v=Sr6N_f7yvXE[/url] (WSF)

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181027[/COLOR][/B]

[B]WOD[/B]
Fight Gone Bad Style

2 Minutes to Run 200m

Ball Slam, 15#

High Pull, 45#

Mountain Climbers

Dips

Sit Ups

2 Minutes Rest

Scored 360, 366, 366

[B]Mobility[/B]
AthleanX Band Pull Aparts

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181028[/COLOR][/B]

[B]Endurance[/B] :run:

4 miles in 34:54

[B]Mobility[/B]
AthleanX Band Pull Aparts

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181029[/COLOR][/B]

[B]Active Rest Day[/B]

30 Minute walk with one of my friends around the lake before class.

[B]Mobility[/B]
AthleanX Band Pull Aparts

[B][COLOR="red"]20181030[/COLOR][/B]

[B]Endurance[/B] :run:

Completed my end of month ruck march. Finished 10 miles in 2:28:00.

[B]Mobility[/B]
AthleanX Band Pull Aparts

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181031[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Cleans
Clean Pull to Hip [url]https://www.youtube.com/watch?v=IjXM9ltrKFg[/url] (WSF)
3x3 225#

Strength Sets
4x2 @ 90%, 171#

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

[B][COLOR="red"]20191101[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Front Squat with NSCA Protocols
1RM Projection- 330#
40%- 2x4 w/ 10 seconds rest 135#
60%- x3 w/ 30 seconds rest 198#
75%- x2 w/ 60 seconds rest 248#
80%- x1 w/ 120 seconds rest 265#
90%- x1 w/ 180 seconds rest 297#
95%- x1 w/ 180 seconds rest 315#(f)
98%- x1 w/ 180 seconds rest 323# DNA
100%- x1 w/ 180 seconds rest 330# DNA

After my failed attempt at 315#, I reduced the weight to 300 with better results. Foot positioning and grip made a lot of difference.
Increased to 305 and hit 315# on the last lift; hacked the last one with this technique [url]https://www.youtube.com/watch?v=Dpgc7kOXqc8[/url] (WSF)

[B]WOD[/B]
8 Minute AMRAP

2 Alternating Row
2 Deadlift
2 High Pull

8 Minute AMRAP

2 Switch Lunges, left and right
2 Push Ups

For Time

1, 2, 3... 8 Burpee To Stand by 1
2, 4, 6... 16 Goblet Squat by 2
3, 6, 9... 24 KBS by 3

Switch Lunges were similar to this [url]https://www.youtube.com/watch?v=p5Ziei8AlWc[/url] (WSF)

Completed 17, 8 and 17:42 with 2 pood kettlebell. :evilsmile

[B][COLOR="red"]20181102[/COLOR][/B]

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

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts