Re: Mike's Mad Log
 

[B][COLOR="Red"]20120531[/COLOR][/B]

[B]Endurance[/B]

Went for a bike ride in the a.m. Logged just under 10 miles in 50:41.

[B]WOD[/B]

4 RFT

5 Box jumps 24"
5 C&P 115#
10 DU
20 Hammer strikes

6:11

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120601[/COLOR][/B]

[I]Half mile run, Sampson stretch and 50 squats[/I]

[B]WOD[/B]
4 rds, 10 ea

Dips
KBS 70#
Push press 95#
Front squat 195#

[B]Post WOD[/B]

Heavy 40:30 w/ 10 12" box jumps

[COLOR="red"][B]20120602[/B][/COLOR]

[B]WOD[/B]
5 rds

5 HSPU
5 Burpee broad jumps
10 Parallette Push ups
10 OHS 75#
10 Ball slams 15#
5 ea hand KB snatch 50#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120603[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120604[/COLOR][/B]

[B]Endurance[/B]

I began the day with a little cycling in the a.m. Logged just under 10 miles.

[B]WOD[/B]

4 rds

20' Weighted OH Lunge, left arm 50#
10 Floor release PU
20' Weighted OH Lunge, right arm 50#
10 Wall balls 20#

[B]Post WOD[/B]

6 rds on the heavy bag 45:15

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120605[/COLOR][/B]

I had alot going today, so I didn't get any endurance in.....:( I'll have to make it up this week sometime; preferably tomorrow morn.

[I]Burgener WU, 100 rope singles and stretching [/I]

[B]Skills[/B]
Snatch 3-3-3
75, 115 and 135#
Yeah, I am lame.....I decided to practice since I've not done any snatches for eons.....I could tell by the weight, or lack of :biglaugh: I saw that Elizabeth Akinwale had snatch 180# at the Games and got inspired. She would totally whoop me!! I think that I can handle more weight but I lack the mobility and confidence to get that BB OH. Time, patience and training.....

[COLOR="Lime"][B]NOTE:[/B][/COLOR] [COLOR="Lime"]Train Weaknesses[/COLOR][COLOR="Lime"]!!!![/COLOR]

[B]WOD[/B]
For Time

10 TGU 35#
20 K2E
30 KBS 50#
40 DU
50 SU
8:13

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120606[/COLOR][/B]

[B]Endurance[/B]

To celebrate National Running Day, I set out this morning on a 4 mile run. Clocked it in 37:58.

[B]Strength[/B]
Press 8-6-4-2
135-155-170-185

I had to break up the last set....I haven't done presses in a hot minute, and I needed to gather myself. Needless to say, I did complete a successful lift:)

[B]WOD[/B]
10 min AMRAP
5 Push Press 100#
5 Ring PU
5 Dips

10 rds
I was really hustling through the first 6 minutes, then the ring PUs started whooping me.....I plan to do this one again soon, and shoot for 12+ rds.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120607[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120608[/COLOR][/B]

[B]Endurance[/B]

All that I had time for today was a ride. Logged about 14 miles this morning.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120608[/COLOR][/B]

[B]Endurance[/B]

Did a 5 mile leisure ride with my wife and girls this afternoon. For cardio, I'd sprint ahead and ride back to them throughout the ride.

[I]DL 10x 135#, 10 KBS 50#, 135# hip bridges and stretching[/I]

[B]Strength[/B]
DL 3x3
285#


[B]WOD[/B]

4 rds
6 DL 235#
10 Double KBS 35#
8 Good morns 45#
10 DUs
6 Back extension
5 Dips

Tomorrow, I'll try to take my WOD outdoors. I've wanted to get some pushsled work in and tire flips. Mother Nature needs to be nice in the a.m.....;) Definitely going to do some squats depending on the mainsite WOD.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20120610[/COLOR][/B]

[B]Strength[/B]
Back Squats 4x4
245#

I did manage to cooperate with nature and take my WOD outdoors. It was actually a pleasant morning.

[I]800m run, 20 kipping PU and stretching[/I]

[B]WOD[/B]
4 RFT

100m Sled Push 140#
10 Tire flips approx. 200#
10 KB Press 50#

7:10

The sled really took alot out of me.....:yikes: Next time out, I'll go for more weight, less distance and work on power; today's push was more focused on explosiveness and speed.