Re: Mike's Mad Log
 

[B][COLOR="Red"]20150427[/COLOR][/B]

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

[B][COLOR="red"]20150428[/COLOR][/B]

[B][I]1 Minute single unders, 200 m job and active stretching[/I][/B]

[B]WOD[/B]
For Time
40 KBS 50#, 120M sprint
20 KBS, Sprint
10 KBS, Sprint
5 KBS, Sprint
10....
20....
40 KBS, Sprint

Finished in 10:12, rest 3 Minutes, then

4 rds
5 Box Jumps 24"
20 Gamma Casts 25#
60 Rope Slams

[B]Skills[/B] 10 minutes to practice DUs

[B]Conditioning[/B] 30 minutes of intervals

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150429[/COLOR][/B]

[B][I]Active stretching, 5x135 and 5x 225# deadlift[/I][/B]

[B]Strength[/B] :weight_l:
Deadlifts

I haven't done deads in quite some time, so I went relatively light....
4x3 275#

[B]Conditioning[/B] Interval tng for 30 minutes at class.

[B][COLOR="Red"]20150430[/COLOR][/B]

[B]Endurance[/B]:run:
6 miles in 56 minutes!!:pepper:

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

[B][COLOR="red"]20150501[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150502[/COLOR][/B]

[B]Conditioning[/B] Interval Training for 30 minutes

[B][I]5X135# Bench press and active stretching[/I][/B]

[B]WOD[/B]
10 Minute AMRAP
2 Bench Press 205# (BW 200#)
10 Ball Slams 20#
10 Sandbag G2S 60#

Finished with 8 rds

[B]Skills[/B] I spent 10 minutes getting acquainted with a new speed rope. After that session, I had the wife time me for 1 minute ME DUs.

58 DUs......I had 20 strung at one point. :kicking0: It's still constant work to master these jokers.
I was rather impressed at the quality of the rope seeing that it only cost $5....;) That just goes to show that you don't need fancy, expensive gear to get the job done.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150503[/COLOR][/B]

[B][I]Active stretching[/I][/B]

[B]Strength[/B] :weight_l:
Squats
5x5 215#

I increased the weight by 10# based on my last lifts on 26 April. I am hoping to progress w/o following an established program......

[B]Conditioning[/B]
I did 6 rds on the heavy bag. Each round consisted of 60 combo punches with 15 second rests between.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150504[/COLOR][/B]

[B]REST DAY[/B]

[B][COLOR="Red"]20150505[/COLOR][/B]

[B]WOD[/B]
3-5-7-9-11 Bear Complex 65#
20 Gamma casts 25#
10 Swipes
10 Romali casts
5 Pull ups
10 Dips

[B]Skills[/B]

DU practice for 15 minutes
[B]Conditioning [/B]
30 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150506[/COLOR][/B]

[B]Strength[/B] :weight_l:
Deadlifts
3x3 285#

Man, my grip sucks!!:mad: I definitely need to get back to the basics....

[B]WOD[/B]
3 rds
10 KBS 50#
10 DL 225#

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

[B][COLOR="red"]20150507[/COLOR][/B]

[B][I]1 minute single unders, light jog around gym and Burgener WU[/I][/B]

[B]WOD[/B]
5 RFT
5 Power cleans 135#
10 Ball slams 20#
15 Wall balls 20#
100m Run
7:15, then
4 cycles of KB complex
Snatch 44#
Clean
C&P
Rack squat

One cycle was executing each movement on the left and right. Object was to go through without putting the bell down. Mission accomplished!:highfive:

[B]Skills[/B] Yep.....More DU practice:p

[B]Conditioning[/B]25 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150508[/COLOR][/B]

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

[B][COLOR="red"]20150509[/COLOR][/B]

[B][I]Dislocates, shoulder mobility drills and 5x135# press[/I][/B]

[B]Strength[/B]:weight_l:
Press
3x3 160#

[B]WOD[/B]
5 rds
5 Push press 135#
10 Club Jerks 35#
10 Gamma casts
10 BTB Round the World 25ish#

The jerks will take some getting used to....This was my first time doing them.

[B]Auxillary Work[/B] 6x10 assisted pull ups with mixed grips and 2 rds of 100 flutterkicks

[B]Conditioning[/B]
6 rds on the heavy bag. I did 20 Dus, then 40 ME jabs

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150510[/COLOR][/B]

[B]Endurance[/B]:run:

My daughter and I completed the Spartan Sprint this morning. It was a bit more challenging than expected, but we made it. This year's race was just shy of 5 miles and have 15 or so obstacles.

I was so proud that Taja didn't give in on some of the obstacles. She embraced the suck and learned some valuable lessons about fortitude and mind over matter.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150511[/COLOR][/B]

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

[B][COLOR="red"]20150512[/COLOR][/B]

[B]Strength[/B] :weight_l:
Squats
5x5 225#

[B]WOD[/B]
16 Minute AMRAP
4 Box Jumps 30#
4 Front Squats 170#

13+2

[B]Auxillary Work[/B] 30 Assisted pull ups

[B]Conditioning[/B] 30 hard minutes of intervals tonight

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150513[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench Press
1o-8-6-4-2-1
135-155-175-195-215-235#

[B]Conditioning[/B]Intervals for 35 minutes

[B]WOD[/B]
I had my class do a scaled version of Hero WOD McGhee to honor him. Most used 18# weighted bars while the rest used 15#. We subbed squat jumps for box jumps.
I joined in and did 28 rds.

[B][COLOR="red"]20150514[/COLOR][/B]

[B]WOD[/B]
Did the following DB Chain using the following as a format
[url]https://www.youtube.com/watch?v=XmCsVn2QoBc#t=83[/url] (WSF)
2 rds w/ 30 and 45# DB
2 Snatch
2 C&P
2 Rack Squats
REST
2 rds w/ 40 and 55# DB
2 Snatch
2 C&P
2 Rack Squats
REST
4rds
6 KBS 24kgs
6 KBS 32 kgs

[B]Conditioning[/B]
30 minutes of intervals