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Re: Mike's Mad Log
[B][COLOR="Red"]20180916[/COLOR][/B]
[B]Endurance[/B]:run: Quick and easy 2 miler this a.m. I tried to keep it slow and finished in 17:25. :cool: [B]Strength and Mobility[/B] :weight_l: Physio Fix ER and IR |
Re: Mike's Mad Log
[B][COLOR="Red"]20180917[/COLOR][/B]
[B]REST DAY[/B] :snore: [B][COLOR="red"]20180918[/COLOR][/B] [B]Weightlifting[/B]:weight_l: Clean Pull 4x2 225# Block Pull 3x3 135# 185 187 190(f) 190 I got in my own head on the third pull. I kept recalling tearing my rotator cuff while cleaning....:no000000: Reset and pushed the negative aside, and got it done!! [B]Conditioning[/B] 15 Minute Interval EMOM [B][COLOR="red"]20180919[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Bench 3x3 225# Landmine Chest Press 3x10 90# Crush Press 3x15 90# Alternating Upward Flyes 3x20 20# Superset Hammer Curls 4x10 30/25# Suspension Triceps Press [url]https://www.youtube.com/watch?v=-BvHfRf7an0[/url] (WSF) 4x20 :eek: [B]WOD[/B] 3 RFT 200' Sprint 12 Deadlift, 135# 200" Sprint 21 KBS, 30# Did this to demonstrate an upcoming event WOD.... |
Re: Mike's Mad Log
[B][COLOR="Red"]20180920[/COLOR][/B]
[B]Endurance[/B] :run: I blended a temp and fartlek run in the a.m. First portion was 1.5 miles in 11:48, then switched to running intervals on the way back. The intervals were run at 80-95%, then "walk with purpose." Finished in 26:11. [B]WOD[/B] 2 RFT 15 Burpees 30 Goblet Squats, 35# 15 Push Press, left and right Rest 1 minutes 10 Burpees 60 Single Leg Deadlifts 10 Snatches, left and right Rest 1 minutes 15 Burpees 30 Goblet Lunges 15 C&P, left and right Rest 3 Minutes Completed in 27:00 |
Re: Mike's Mad Log
[B][COLOR="Red"]20180921[/COLOR][/B]
[B]REST DAY[/B]:yawn: [B][COLOR="red"]20180922[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Squats using the NSCA Protocols 1RM Projection- 380# 40%- 2x4 w/ 10 seconds rest 155# 60%- x3 w/ 30 seconds rest 228# 75%- x2 w/ 60 seconds rest 285# 80%- x1 w/ 120 seconds rest 305# 90%- x1 w/ 180 seconds rest 345# 95%- x1 w/ 180 seconds rest 365# (f) 98%- x1 w/ 180 seconds rest 372# DNA 100%- x1 w/ 180 seconds rest 380# DNA I was a bit ambitious predicting a lift of 380#....:cool: [B]WOD[/B] 5 rounds 20 KBS, 1.5 pood 80m Run 5 Butterfly Pull Ups [B][COLOR="red"]20180923[/COLOR][/B] [B]Endurance[/B] :run: 10 mile run in 1:37:32 |
Re: Mike's Mad Log
[B][COLOR="Red"]20180924[/COLOR][/B]
[B]REST DAY[/B] :snore: [B][COLOR="red"]20180925[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Cleans Strength Sets 3x5 @ 80% plus , 155# Hypertrophy Sets 3x12 @ 60%, 115 [B]Circuit Training[/B] 2 rounds each, 20 reps KB Taters, 53# KB High Pulls Push Ups Prisoner Lunges Sandbag Rows, 50# Rack Lunges Dips Cossack Squats 100m Run, 20 Bicycle Crunches and :20 Plank Rest 3 minutes and repeat Completed two rotations in 31 minutes. [B][COLOR="red"]20180926[/COLOR][/B] [B]WOD[/B] 100 Jumping Jacks 50 Push Ups 100 High Pulls, 40# 50 Burpees 100 KBS 50 Goblet Squats 100 Sit Ups Completed in 24:27. I modeled this after Taco Fleur's Drax the Chipper. [url]https://www.youtube.com/watch?v=N2m_Rc_-dW4[/url] (WSF) [B]Mobility and Strength[/B]:weight_l: Positional Isometric Warm Up Resistance Band Drills Lat Stretches Physio Fix ER and IR |
Re: Mike's Mad Log
[B][COLOR="Red"]20180927[/COLOR][/B]
[B]WOD[/B] 30-20-10 C&P, 35# Sit Ups Directly into… 10-20-30 Snatch Lateral Hops Directly into… 30-20-10-20-30 Goblet Cossack Squats Push Ups Completed in 17:45. [B][COLOR="red"]20180928[/COLOR][/B] [B]Mobility and Strength[/B] :weight_l: Positional Isometric Warm Up Resistance Band Drills Lat Stretches Physio Fix ER and IR |
Re: Mike's Mad Log
[B][COLOR="Red"]20180929[/COLOR][/B]
[B]WOD[/B] Team of 3 For Time 400m Sandbag Run 3 Rounds: 60 Deadlifts, 60 Power Cleans, 60 Front Squats, 60 Rows 400 Meter Sandbag Run 2 Rounds: 40 Shoulder to Shoulder Press, 40 Half Get Ups, 40 Shoulder Cleans 400 Meter Sandbag Run 1 Round: 60 Rack Lunges and 40 SB Burpees Team finish time of 48:00 with 63# bag. [B][COLOR="red"]20180930[/COLOR][/B] [B]Endurance[/B] :run: I did my end of month ruck march in the very early morning. Goal, again, was to maintain a 15 minute mile. Completed 9 miles in 2:13:00. Later, I met friends to do some light bike riding during Siclovia. We rode about 7 miles total and rewarded ourselves with gourmet burgers ;) |
Re: Mike's Mad Log
[B][COLOR="Red"]20181001[/COLOR][/B]
[B]Active Rest[/B] I did 30 minutes of core training with my class tonight. [B]Mobility[/B] Positional Isometric Warm Up Resistance Band Drills Lat Stretches |
Re: Mike's Mad Log
[B][COLOR="Red"]20181002[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Strength Superset 3x5 Bench Press, 200# 3x12 Band pull apart, Red Hypertrophy Superset 2x10 Pause Bench Press, 150# 2x5 Negative Pull Ups Triset 4x10 Dumbbell Crush Press, 90# 4x5 Strict Press, 35# 4x10 Single Arm DB Row, 45# Superset 3x 20 Hammer Curls, 35/30# 3x20 Suspension Triceps Press Superset 2x10 Push-up with squeeze at the top 2x10 Hex Bar Shrugs, 205# 2x10 per side Clubbell Sequence, 20# [B]Conditioning[/B] 3 rounds Airdyne Tabata :eek: 58 cals, 56 cals and 54 cals [B]Mobility and Strength [/B] :weight_l: Positional Isometric Warm Up Resistance Band Drills Band Iron Cross Stretch [url]https://www.youtube.com/watch?v=cVhyuSC0i8g[/url] (WSF) Lat Stretches Physio Fix ER and IR Banded Iron Cross Pull Downs [url]https://www.youtube.com/watch?v=1xXRuh_tRZo[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20181003[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Back Squats Strength Sets 4x4@ 80% plus , 292# Hypertrophy Sets 4x8 @ 60%, 220# [B]WOD[/B] 6 Rounds in 30 minutes 1 Minute High Pulls, 35# 1 Minute HRPU 1 Minute Single Unders 1 Minute Crunches 1 Minute Rest I forgot the reps per round but maintained 40, 30, 100, and 50 respectfully. :cool: [B][COLOR="red"]20181004[/COLOR][/B] [B]Endurance[/B]:run: 4.2 mile run with 20# plate carrier. My focus was to begin at an easy pace for 10 minutes, then progress to my race pace for the next 10. Rest and repeat on the return [B]WOD[/B] 25 Minute AMRAP 5 Burpees to Plate 10 Plated OH Lunges, 15# 15 Plate Ground to Overhead 20 Plated, standing Russian Twist 10+10+5 [B]Conditioning[/B] 30 minutes of interval training |
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