Re: Mike's Mad Log
 

[B][COLOR="Red"]20140801[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140802[/COLOR][/B]

[B]Conditioning[/B]
Interval training for 40 minutes

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

[B]WOD[/B]
'JOHN HENRY'

500 Sledgehammer strikes for time

I used my 10# hammer and finished in 16:16

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140803[/COLOR][/B]

[B]Endurance[/B] :run:

4.5 miles in 40:00 :pepper:;)

I was very pleased with my run!! I increased speed over the course from a 9 to 8:37 finisher.


[B][COLOR="red"]20140804[/COLOR][/B]

[B]REST DAY[/B]

We will be on vacation this week but I hope to get a few workouts in. Not sure what type of equipment is available at our hotel though...

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140805[/COLOR][/B]

On vacation, so traveler WOD it will be. Fitness center here isn't equipment to do much of anything but chest, back and cardio....

[B]Conditioning[/B]:D
Walked well over 24280 steps (roughly 10 miles) at Universal Studios today :eek:

[B]WOD[/B]
5 rds
15 push ups
20 Squats

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140806[/COLOR][/B]

Decided to go out for a short run this morning before everyone gets up, and the heat sets in....

[B]Endurance[/B]:run:
2 miles in 17:36

Ran negative splits which worked out great. Only issue was that me left calf is on fire!!:evilsmile It seems like it is still sore from my previous run. The first mile was torture but it subsided a bit after that. Time for ice and rolling...:cool:

[B]Strength[/B] :weight_l:

Shoulder press 5x5 120#
Tricep pulldown 5x10 60#

Always feels foreign when I use machines.....:shrug:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140807[/COLOR][/B]

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


[B][COLOR="red"]20140808[/COLOR][/B]

Back from vacation!!:kicking0: We had a blast but I'm glad to be back to get into the gym.

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

[B]Strength[/B] :weight_l:
C&P 10-7-5
105-125-145#

[B]WOD[/B]
3 RFT
5 hang power cleans 105#
10 DUs
2:30

I didn't want to go apesh*t on the first day back, so I kept it light and quick.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140809[/COLOR][/B]

[B]Endurance[/B]
40 minutes of Zumba in my wife's class this morning!! :pepper: I had forgotten how much she can bring the pain....:p

[B]WOD[/B]
'STAIRWAY TO KETTLEHELL'
For time
30 KBS 70#, Run 300m
20 KBS, run
10 KBS, run
20 KBS, run
30 KBS, run

I completed in 9:35

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140810[/COLOR][/B]

[B][I]Active stretching and 20 DUs[/I][/B]

[B]WOD[/B]
Weights are 50% 1 RM
3 RFT
3 DL 210#
3 Front squat 150#
3 Cleans 115#

2:15

[B]Conditioning[/B]
4 rds on the heavy bag
100 jabs
100 flutterkicks

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140811[/COLOR][/B]

[B]Active Rest Day[/B]

I did some pilates....and foam rolling


[B][COLOR="red"]20140812[/COLOR][/B]

[B]Endurance[/B] :run:
2 miles in 16:21

[B]Strength[/B] :weight_l:

I tried a new lift that a strength training coach told me about. It's an old school lift called the Jefferson deadlift, or squat. He said it was a good way to work on weakness in my symmetry.

Jefferson Deadlift
30 with left foot forward 135#
30 with right foot forward

I'm liking them already and will soon add some isometric deadlifts to the arsenal. [url]http://www.stack.com/video/1312369962/isometric-deadlift-with-the-university-of-minnesota-hockey-team/[/url] (WSF)

[B]Core[/B]
Did 20 barbell rollouts

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140813[/COLOR][/B]

Had another check in with chiro. Things are still on the up and up!! I didn't misalign any vertebrae at Universal Studios....:rofl:

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

[B]WOD[/B]
'Four Horsemen KB Complex'
4 RFT, 4 ea side
Single hand KBS 50#
Snatch
Press
Front Squat
7:26

I used the 'Power 5 Complex' as my model for this one.
[url]http://www.youtube.com/watch?v=97GHYfVbdhE[/url] (WSF)

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