Re: Mike's Mad Log
 

[B][COLOR="Red"]20141214[/COLOR][/B]

[B][I]CFWU x1 and 1 minute DUs[/I][/B]

Today, I honored Victoria Soto and the people lost two years ago at Sandy Hook Elementary.......

[B]WOD[/B]
VICTORIA
5 RFT

10 Thrusters 95#
14 Box Jumps
12 SDLHP 95#
12 Burpees
27 KBS 50#

Finished in 27:49 and subbed step ups and squat thrusts after 2nd rd. This was a smoker!!

Re: Mike's Mad Log
 

I was really lazy with posting my latest workouts, but did attempt last night but fell asleep.....:o

[B][COLOR="Red"]20141215[/COLOR][/B]

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

[COLOR="red"][B]20141216[/B][/COLOR]

[B]Strength[/B]:weight_l:
Bench Press
6x3 185#

[B]Conditioning[/B] I did 4 rds on the heavy bag with 50 combos per rd. Also, 30 minutes of interval training at the center.


[B][COLOR="red"]20141217[/COLOR][/B]

[B]WOD[/B]
6 rds
10 KB Deadlifts 70#
6 Pull ups
10 DUs

[B]Conditioning[/B]36 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141218[/COLOR][/B]

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

[B]WOD[/B]
For this one. I used 2x 30# Kettlebells
4 rds
8 Cleans
8 Press
8 Snatch
8 OHS

This was a lot tougher than when I devised it....

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141219[/COLOR][/B]

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

[B][COLOR="red"]20141220[/COLOR][/B]

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

I decided to to some Indian club type training this afternoon. My DIY clubs are too light so I loaded some old DB handles....

[B]WOD[/B]
4 rds
10 Arm cast, right 10#
8 Single arm ball slams 20#
10 Arm cast, left 10#
8 Single arm ball slams 20#
10 Barbarian squats 25# [url]https://www.youtube.com/watch?v=31DF4pdAM9Q&feature=youtube_gdata[/url] (WFS)

[B]Conditioning[/B]
One minute each exercise for 8 minutes
Heavy bag combos and battle rope

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141221[/COLOR][/B]

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

[B]Circuit Training[/B]
3 rds
40:10

KB Press 30#/hand
KB Front Squat 30#/hand
Flutterkicks
Bench Press 135#
Single unders
Staggered Squat

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141222[/COLOR][/B]

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

[B][COLOR="red"]20141223[/COLOR][/B]

[B]CFFB WOD[/B]
Complete 5 rounds:

50 lbs one arm DB power snatch RT – 5 reps
50 lbs one arm DB overhead squats RT – 5 reps
50 lbs one arm DB power snatch LT – 5 reps
50 lbs one arm DB overhead squats LT – 5 reps
Weighed Pull Up w/ 50 lbs – max reps

I subbed 40# KB on snatches and OHS but used a 50# on the pull ups. Max per set was 6-8-8-8-5.

[B]Conditioning[/B]
4x 60m sprints dragging 40# tire

30 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141224[/COLOR][/B]

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

[B]WOD[/B]
4 RFT
3 Curtis press 115#
3 24" Box jumps

9:44

[B]Conditioning[/B]
6 rds on the heavy bag. I did 50 combo punches, then boxer shuffled for 15 seconds as recovery between rds.

[B]Skills[/B]
I dedicated 12 solid minutes to DU practice. I had my wife watch me to ensure that I kept proper hollow position and she looked for discrepancies in my footwork.
At one point, I was able to string 26 unbroken....:pepper:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141225[/COLOR][/B]

Merry Christmas!!

[B]WOD[/B]
12 Days of Christmas

1 Romanian DL 95#
2 Power Clean 95#
3 Front Squat 95#
4 Push Press 95#
5 Push Ups
6 Sit Up
7 Ball Slam 20#
8 DUs
9 KBS 40#
10 Goblet Squat 40#
11 Tuck Jumps
12 KB Snatch 40#( 6 each arm)

Finished in 24:00

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141226[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141227[/COLOR][/B]

[B][I]Stretching and 5x135# bench press[/I][/B]

[B]Strength[/B]:weight_l:
Work Set
3x3 225#

Speed Sets
6x165#
4x185#
2x205#