Re: Mike's Mad Log
 

[B][COLOR="Red"]20181222[/COLOR][/B]

[B]WOD[/B]
25 Minute AMRAP
9 Goblet Squats, 35#
9 Snatch, left and right
25 Sit Ups
Run 200m
25 Single Leg Deadlifts, left and right
9 C&P, left and right
9 Box Jumps, 20"
25 Russian Twists
1 Holiday Party Crasher (Burpee with 2 Sit Throughs and 4 Mountain Climbers):evilsmile

Completed 3+52+Run+50

[B][COLOR="red"]20181223[/COLOR][/B]

[B]WOD[/B]
[B][COLOR="red"]Brute Force 12 DOC[/COLOR][/B]
[COLOR="Blue"]1 Thruster
2 High Pull
3 Push Up
4 Lateral Hop
5 Burpees
6 Lunges
7 Swing
8 Bearhug Squat
9 Ground to Shoulder
10 Back Squat
11 Shoulder to Shoulder
12 Get Up
[/COLOR]

[I]Charity workout dedicated to raising awareness for the Police Unity Tour dedicated to remembering our fallen officers and, 555 Fitness dedicated to help reducing the number of line-of-duty deaths in the fire service attributed by cardiac-related events.[/I]

I went Rx and finished in 38:39; 55# bag and 20# vest.

[B]Endurance[/B] :run:
Moderately paced 2 miles to recover post WOD.

[B][COLOR="Red"]20181224[/COLOR][/B]

[B]Endurance[/B] :run:
I ran the Frosty Five:5k/5 Miler again this year but opted for the 5 miles this time.
It really wasn't that bad and finished 5.5 miles in 48:51.

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181225[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility[/B]
AthleanX Band Pull Aparts
Yuri Mobility Drill [url]https://www.youtube.com/watch?v=6y_AU-aGhVE[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181226[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Deadlifts
Strength Sets
7x1 85%
325#

[B]Conditioning[/B] 30 Minutes of Interval Training

[B]WOD[/B]
30 Minute AMRAP
Divided your bodyweight by weight used for WOD. Number is rep scheme.
C&P, left and right
Push Ups
Every 4 rounds, completed 100 m Run

I used a 35# and reps were 6. I managed 16 rounds.

[B][COLOR="Red"]20181227[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Cleans
Strength Sets
5x3 90%

My lifts were successful but not pretty....:cool:I need to work more on getting under the bar better.

[B]WOD[/B]
6 Minute EMOM x 4
6 Snatch
R.A.T. – Squat Thrusts/ Leg Lifts / Goblet Squats /Sit Throughs

Every minute on the minute, perform 6 Snatches, then ME movements; R.A.T. (Remaining Allotted Time).

Scored- 150-134-144-148

[B][COLOR="Red"]20181228[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181229[/COLOR][/B]

[B]WOD[/B]
Minute AMRAP
400 m Run
21-15-9
Squat Cleans, left and right, 35#
Dips
30 Snatch
Rest 90 seconds

I programmed some running with dumbbell variants of Elizabeth and Isabel. I completed 3 rounds plus 200 m.

[B]Circuit Training[/B]
4 rounds, 6 reps each
Sumo Squat
Clean
Reverse Lunge
Kneeling Press

2 Interval Sprints, 100 m
Rest 2 Minutes

4 rounds, 6 reps each
Rack Cossack Squat
Push Press
Single Leg Deadlift
High Pull

Sprint 100 m
Rest 1 Minute

Core Rotisserie
30 seconds each
Hollow Hold
Side Plank
Plank
Side Plank

[B][COLOR="red"]20181230[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Bench Press
Hypertrophy Sets
4x6 80%
208#

[B]Endurance[/B] :run:
1 mile post workout in 7:49 :bolt:

[B][COLOR="red"]20181231[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Recovery and Mobility[/B]
Qigong [url]https://www.youtube.com/watch?v=UZhwW_wBP6c[/url] (WSF)
Athlean X Physioball
AthleanX Band Pull Aparts
Movement Lab Drills
Core [url]https://www.youtube.com/watch?v=gusQxUrFIVc[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20190101[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Squats
Hypertrophy Sets
4x6 80%plus
295#

I had planned on 6x6 but my left knee hurt like hell during my fourth set, so I called it.

Auxiliary Work

KB Single Leg Deadlifts, 80#
4x10

Good Mornings, 135#
5x5

Banded Lateral Hip Walk
2x20

Re: Mike's Mad Log
 

[B][COLOR="Red"]20190102[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Strict Press
Hypertrophy Sets
6x2 85%plus
132#

Auxiliary Work

Seated DB Press
4x10, 45#; last two rounds, I incorporated a band for additional resistance [url]https://www.youtube.com/watch?v=4uMu9KfnHxw[/url] (WSF)

Clubbell Gamma Cast
2x10, 20#

Clubbell Torch Press
2x10, 20#

Straight Arm Dumbbell Kickbacks [url]https://www.youtube.com/watch?v=1fmEua5bV3M[/url] (WSF) :evilsmile
2x10, 12#

[B]WOD[/B]
3 Minute AMRAP for 7 Rounds
15 Thrusters, 35/30#
10 Sit Ups
5 Push Up

3,3 (35#), 2, 2, 2(35#), 3, 3(30#)

[B][COLOR="red"]20190103[/COLOR][/B]

[B]Endurance[/B]:run:
3 miles in 31:00 :(

My left lower leg was on fire at mile two, so I stopped to stretch. After that, I managed to jog and walk for half mile. The pain made me reconsider finishing. I eventually walked the remaining distance....

My new shoes, not thoroughly broken in, and not enough warm up played a big role in why my leg seized up. Lesson learned and that's why I train.

[B]Core[/B]
[url]https://www.youtube.com/watch?v=gusQxUrFIVc[/url] (WSF)

[B]WOD[/B]
For Time

40 Pull Ups
40 Pike Push Ups, then

10 Rounds of DT, alternate sides each round
12 Single Leg Offset Deadlifts, 30#
9 Hang Power Cleans
6 Push Jerks

20:00ish

Re: Mike's Mad Log
 

[B][COLOR="Red"]20190104[/COLOR][/B]

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

[B][COLOR="red"]20190105[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Deadlifts
Hypertrophy Sets
6x6 70%
266#

[B]Core[/B]
10 Core vacuums

Re: Mike's Mad Log
 

[B][COLOR="Red"]20190106[/COLOR][/B]

[B]Endurance[/B]:run:

3 miles in 24:45 :pepper:

[B][COLOR="red"]20190107[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility[/B]
Shallow's Mobility Drills [url]https://www.youtube.com/watch?v=VzE7ZRKv-0o[/url] (WSF)

[B]Core[/B]
20 minutes of core focused HIIT :devil:

[B][COLOR="red"]20190108[/COLOR][/B]

[B][COLOR="DarkSlateGray"]Challenge WOD[/COLOR][/B]
[B]Operator Ugly[/B]
[url]https://www.muscleandfitness.com/workouts/workout-routines/elite-military-workout-can-you-handle-operator-ugly[/url] (WSF)

I completed this workout RX minus the bench press. I left a 1" buffer as a safety precaution.

I scored 158 which is well above my prediction of 107...Passed the run portion with 29:47.

Individual event scores were:
Bench-21
Front Squat-20
Deadlift-20
Sprints-49
Pull Ups-16
Get Ups-32

Re: Mike's Mad Log
 

[B][COLOR="Red"]20190109[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Superset, 4x10
Box Goblet Squats, 80#
Box Squat Jumps

Superset, 4x10
Single Leg Deadlifts, 90#
Curtsy Squats

[B][COLOR="red"]20190110[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Cleans
Hypertrophy Sets
4x4 78%
148#

[B]WOD[/B]
[COLOR="Plum"]CompTrain Death Race[/COLOR]
5 RFT
15 Cal Bike
10 Burpees
[url]https://www.youtube.com/watch?v=CIe14EEXruQ[/url] (WSF)

8:23

Re: Mike's Mad Log
 

[B][COLOR="red"]20190111[/COLOR][/B]

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

[B][COLOR="red"]20190112[/COLOR][/B]

[B]WOD[/B]
For Time
50 Devils Press, 35#:evilsmile [url]https://www.youtube.com/watch?v=0tonI1[/url] (WSF)
150 Bench Core Tucks [url]https://www.youtube.com/watch?v=MLovZSvLQXs[/url] (WSF)
Run 1 Mile
150 Bench Core Tucks
50 Devils Press

Completed in 31:00

[B][COLOR="red"]20190113[/COLOR][/B]

[B]Endurance[/B]:run:
Long training run in the morning before the sun was up.

My goal was to establish a 9:30 pace and maintain it. I began too fast but settled in after three miles. I held onto about a 9:15 throughout from there.

I'll be concentrating more along these lines in preparation for my half marathon March 3rd.

Finish time was 1:07:54.

[B]Weightlifting[/B] :weight_l:
Bench Press
Strength Sets
2x4 90%plus
235#

Hypertrophy Sets
6x6 75%
195#

[B]Core[/B]
AbMat Sit Ups
2x25

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

[B][COLOR="red"]20190114[/COLOR][/B]

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