Re: Mike's Mad Log
 

[B][COLOR="Red"]20160325[/COLOR][/B]

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

I was really drained today, so I just took it off and did absolutely nothing....:p

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160326[/COLOR][/B]

[B]WOD[/B]
EMOM for 24 Minutes
First 8 minutes, 160m sprint
Next 8 minutes, sprint and 20 DB G2O 30#
Last 8 minutes, sprint and 20 Goblet Squats

I scaled the reps to 15 during the second iteration, and played with the distance and reps during the last. It was a tough one....:eek:

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

[B]Recovery[/B] I went to the chiropractor, and did some foam rolling and stretching.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160327[/COLOR][/B]

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

[B]WOD[/B]
Circuit
60-45-30 Seconds
KB Figure 8s
Battlerope Squat Jumps
KBS
Toe Touches
Jumping Jacks
Thrusters
Shuttle Sprint
Push Ups
Plank
Hip Bridges
Single Unders

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160328[/COLOR][/B]

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

[B][COLOR="red"]20160329[/COLOR][/B]

[B][I]5 Pause Squats 135#[/I][/B]

[B]Weightlifting[/B] :weight_l:
Squats
4x3 295#

[B]WOD[/B]
5 rds
5 OHS 75#
10 AKBS 50#

[B]Conditioning[/B]
I did 20 quick minutes of stretch and conditioning intervals.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160330[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Bench Press
3x5
165-185-205#

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160331[/COLOR][/B]

[B]Endurance[/B] :run:

2.2 mile FARTLEK run. I ran 80% of my 5k pace for 4 minutes, then 2 jogged minutes as active recovery

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160401[/COLOR][/B]

[B]Weightlifting[/B]
Speed Rack Pulls
2x10 185#

Rack Pulls
4x1 385#

3x3 325#

[B]Recovery[/B]
I'll be going by chiro for an adjustment later, and working some hip mobility tonight.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160402[/COLOR][/B]

[B]REST DAY[/B] :crutch00:

I tweaked my knee sometime in the a.m. and wasn't the same, so I decided to play safe and just chill.
It only bothers me going up stairs and walking on to a curb....:shrug:

[B][COLOR="red"]20160403[/COLOR][/B]

My knee felt better.:kicking0:

[B]WOD[/B]
3 RFT
5 Deadlift 145#
5 C&P
5 Front Squats
20 DUs
6:00
90 second rest

2 RFT
6 KB C&P, Right 50#
10 Burpees
6 KB C&P, Left 50#
3:02
90 second rest

For Time
20 G2S 84#
1:11

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160404[/COLOR][/B]

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

[B][COLOR="red"]20160405[/COLOR][/B]

[B]WOD[/B]
RFQ ( rds for quality)
Alternating Ladder
10 KBS 70, 50#
1 Pushups Up

Subtract and alternate KBS each round, and add pushup each round.

5 RFT
5 KB G2O 70#
5 AKBS 50#
15 K2E
8:35

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160406[/COLOR][/B]

[B]WOD[/B]
12 Minute AMRAP
2-4 -6 -8-10- 12-16…
Squat Cleans 30#
Jumping Jacks
I reached 24.

Rest 4 Minutes

12 Minute AMRAP
2-4 -6 -8-10- 12-16…
C&P 30#
Jackknifes
I reached 26.

[B]Conditioning[/B]30 minute interval session

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.

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

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]

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:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160508[/COLOR][/B]

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

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

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

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

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#

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

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

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