Re: Mike's Mad Log
 

[B][COLOR="Red"]20130601[/COLOR][/B]

I'm taking part in a burpee challenge this month. A family friend will be posting the daily challenge, and all participants knock out whatever she has in store....I love surprises and burpees!!!:rofl:

Today's was to do 20 burpees, so I incorporated them into my workout.

[B]WOD[/B]
4 RFT
5 Burpees
10 KBS 30#
10 KBS 50#
5 KBS 70#
4:56

[B]Endurance[/B]
I wanted to do a long ride but time wasn't on my side because I neglected the lawn too long. My wife said it better be done when she got home....:whip0000:

Next best thing was to go for speed. I decided to go 6 miles and clocked it in 27:39.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130602[/COLOR][/B]

[B]Active Rest Day[/B]

Burpee Challenge Day 2~ 25 burpees

Active stretching and yoga

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130603[/COLOR][/B]

[B]Stretching and 400m run[/B]

[B]Endurance[/B] :run:

It feels as though I haven't run in weeks.....My plan was to just get in a short one this morning.

I ran 2 miles in 15:29. The first mile was a surprise as I clocked a 7:11; it didn't feel as though I was running that fast. I backed off a minute per mile on the return, and got a respectable finish. I was focusing on my form. Been reading a lot about cadence and stride, and how to become more efficient.

[B][I]10x135# *** to grass squats[/I][/B]

I've been looking for a new strength program and decided to give the Russian squat program. I found this on the web: [url]http://www.exrx.net/WeightTraining/RussianSquatProgramGenerator.htm[/url] (WSF)

[B]Strength[/B]:weight_l:
Squats
6x2 280

I actually plugged in 350 as my 1RM since I haven't been hitting it like I was late last year, and have had back issues.....It was still very challenging, and I hope to get back to my PR by the end of the cycle.

[B]Core[/B]
3 rds, 10 ea
Russian twists 50#, V ups, reverse crunches and K2E

Burpee Challenge Day 3~30 burpees in 1:45

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130604[/COLOR][/B]

[B]Endurance[/B]

I rode 10 miles in 48:41. Wanted to go further on this one but was pressed for time...

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

[B]WOD[/B]
5 rds
5 press 135#
5 rows 135#
10 curls 55#
10 tri press 55#

[B]Core[/B]
4 rds
15 left oblique crunches
15 right oblique crunches
20 reverse crunches

Burpee Challenge Day 4~ 35 burpees

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130605[/COLOR][/B]

[B][I]Stretching and 400m run[/I][/B]

[B]Endurance [/B] :run:

[B][I][COLOR="Blue"]NATIONAL RUNNING DAY[/COLOR][/I][/B]

I went to a local park that I have meant to check out. I pass by it frequently but never ran the course. Not knowing the distance, I set out to do three laps, and see how it was.

The run turned out to be 2.5 miles which I completed in 20:59. It was an unimproved track but that offered a good challenge.

[B][I]5x225# squats[/I][/B]

[B]Strength[/B]
Squats
6x3 280#

[B]Core[/B]
50 flutter kicks

Burpee Challenge Day 5 "REST DAY...." :biglaugh:~20 burpees

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130606[/COLOR][/B]

First and foremost, I took a little time to honor and remember the brave folks at Normandy......

[B][I]CFWU[/I][/B]

[B]Strength[/B] :weight_l:
Bench Press
15x 135#
10x 185#
5x 215#

[B]Conditioning[/B]
5 rds on the heavy bag w/ 50:15 splits

[B]Core[/B]
100 in and outs

Burpee Challenge Day 6~40 burpees

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130607[/COLOR][/B]

[B][I]Stretching and 400m run[/I][/B]

[B]Endurance [/B] :run:

I put in 3.5 miles in 31:24 this a.m. Pretty decent pace but the third mile kicked my tail!:eek:

[B][I]5x225# squats[/I][/B]

[B]Strength[/B] :weight_l:
Squats
6x2 280#

This workout ends the initial week of the Russian squat program. I did pretty good and hope to see some progress in the coming weeks.

[B]Core[/B]
100 evil wheels:evilsmile

Burpee Challenge Day 7~ 45 burpees

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130608[/COLOR][/B]

[B]Active Rest Day[/B]

Burpee Challenge Day 8~ 50 burpees and stretching

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130609[/COLOR][/B]

[B][I]CFWU[/I][/B]

[B]WOD[/B]
6 rds
6 HSPU
6 Archer push ups on rings [url]http://www.youtube.com/watch?v=oAF5Yw6VMEI(WSF[/url])
90 rope undulations

[B]Conditioning[/B]
4 rds on the bag w/ 60:20 splits

Burpee Challenge Day 9~ 55 burpees

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130610[/COLOR][/B]

[B][I]Stretching and 800m run[/I][/B]

[B]Endurance [/B] :run:

I ran 4 miles in 36:37 this a.m. It was a great run but I wanted to go faster. My hip has been bugging me some since I haven't been doing deadlifts lately....They seem to help with my mobility and impingement.

[B][I]5x135# squats[/I][/B]

Week II of Russian squat program

[B]:weight_l:[/B]
Squats
6x4 280#

[B]Core[/B]
100 stability ball sit ups

Burpee Challenge Day 10 "REST DAY" ~10 burpees