Re: Mike's Mad Log
 

[B][COLOR="Red"]20140528[/COLOR][/B]

[B]Strength[/B] :weight_l:
Reverse Press Ladder
1 185#
3 165#
5 135#
7 95#

[B]WOD[/B]
EMOM for 4 minutes
6 Press 95#
Remaining time doing rope undulations

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140529[/COLOR][/B]

[B]Conditioning[/B]

40 minutes of interval training at the park.


[B][COLOR="red"]20140530[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140531[/COLOR][/B]

[B]Conditioning[/B]

35 minutes of interval training.

Planned on doing a WOD after my classes, but couldn't muster the energy.....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140601[/COLOR][/B]

1st day of the month....Planned on running but that sh*t didn't happen!!:rolleyes: Took it easy the past few days, and I really need to get back on a planned, deliberate program.

[B]Strength[/B]
Box Squats 3x3
275#

Those three sets were proof that I need to get back to basics. Form was good but my strength has faltered. Every rep was laborous!!

[B]WOD[/B]
4 rds
20 sloshball shoulder squats (10 per side) 30#
20 SU

[B]Conditioning[/B]
2 rds on the heavy bag with 180:30 splits. Made a huge difference wearing my 14 oz gloves!! :yikes:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140602[/COLOR][/B]

[B]Active Rest Day[/B]

15 minutes of rolling (mostly lower back), active stretching, and 20 minutes of yoga and inversion table hang.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140603[/COLOR][/B]

I was too exhausted to post my workout last night. Fell asleep as soon as dinner was finished....:snore:

[B]Strength[/B] :weight_l:
Power Clean Ladder
10-7-5-3-1
75, 95, 135, 155,175

Maintained good form throughout; back to basics!!

[B]WOD[/B]
10 minute AMRAP
5 PC 135#
10 pull ups

I managed 6 plus 9 pull ups. I was going to count my last rep but integrity got the best of me...;)

Re: Mike's Mad Log
 

[B][COLOR="red"]20140604[/COLOR][/B]

:run:[B]NATIONAL RUNNING DAY!![/B]:run:

[B]Endurance[/B] :run:

3 miles in 25:25

I planned to match my 2nd and 3rd miles off my mile 1 pace which was 8:27. Ran an 8:26 but broke down on the third with an 8:31 finisher.....Not too shabby.

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140605[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

[B]WOD[/B]
I took some inspiration from My Mad Methods and did some macebell training. I don't have a true mace, so I used a combination of my 10# sledge and a makeshift mace I threw together; 3/4"x 4.5' steel conduit with ankle weights strapped to one end.

[url]http://www.mymadmethods.com/training/workouts/category/macebell-workouts[/url] (WSF)

3rds
10 ball slams
20 360s
20 Ballistic transfer
20 kayaks
10 overhead pass
Run 48 steps in stadium
20 Lunges
20 Gravediggers
20 Thrusts

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140606[/COLOR][/B]

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

Fluid replacement and a few catnaps.....:D

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140607[/COLOR][/B]

[B]Conditioning[/B]

I did 35 minutes of interval training in the sweltering park this morning.....:evilsmile I had a great group, so we make it fun.

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

[B]WOD[/B]
4 rds
4 KBS 70#
8 DL 225#
8 back extensions