Re: Mike's Mad Log
 

[B][COLOR="Red"]20131228[/COLOR][/B]

[B]Conditioning[/B]

My buddy hosted an after Christmas bootcamp to help folks shed some of the holiday goodies. He called it the [I]Lose The Jingle Bootcamp[/I]:rofl:

[B][I]20 FRPU, stretching and 1 minute high knees[/I][/B]

[B]Strength [/B] :weight_l:
Bench Press
10x135#
5x185#
1x235# plus 1;)

[B]WOD[/B]
4 rds
12 incline bench DB press 25#/hand
20 straight bar curls 55#
20 KB tri press 30#/hand

[B]Conditioning Part Deaux[/B]

I did two 4 minute rounds on the bag with 1 minute rest between

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131229[/COLOR][/B]

I woke up a lot more sore than expected....

[B]Active Rest Day[/B]

I did some foam rolling, stretching and did some cold water immersion therapy.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131230[/COLOR][/B]

[B]Endurance[/B] :run:

Went on my first 5 mile run since June. I almost cut it short because I didn't think that I'd be able to finish....Silly me! :p

Ran it in 47:18 which is superb, in my book, since it had been so long. I may be a bit sore later but it was worth it.

[B][I]1 minute singles, ride it downs with 50# KB and stretching[/I][/B]

[B]WOD[/B]
4 rds
4 Atlas stone lifts 95#
8 KBS 50#

[B]Core[/B]
2 rds
40 two ct flutter kicks
30 cross crunches
10 tabletop crunches

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131231[/COLOR][/B]

Last workout of 2013....

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

[B]Skills[/B]

15 minutes of walking thru snatch and snatch balance 95#

[B]WOD[/B]
5 min AMRAP

5 KB snatch 25#, left
5 KB snatch, right
10 rainbow ball slams 11#

Got 7 full rds

[B]Core[/B]
4 rds
25 hanging bicycles
20 flutter kicks

[B]Conditioning[/B]
2 rds on the bag with 120:40 splits

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140101[/COLOR][/B]

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


[B][COLOR="red"]20140102[/COLOR][/B]

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

[B]Strength[/B]
Press Ladder
11-5-3-5-11
95-115-135-115-95

[B]Endurance[/B]

30 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140103[/COLOR][/B]

[B][I]Stretching and 30 squats[/I][/B]

[B]Strength[/B] :weight_l:
Front Squats 3x4
185, 205, 225#

[B]Conditioning[/B]
Three 3 minute rds with 30 sec rests per rd

[B]Core[/B]
4 rds
10 Cobras
10 oblique crunches/side
20 flutter kicks

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140104[/COLOR][/B]

[B]Endurance[/B] :run:

Did a nice 1.5 mile run at the park. I had to map another route for my classes, and needed something moderately short but challenging.

[B]Endurance Part Deaux[/B]

40 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140105[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140106[/COLOR][/B]

[B][I]30 minutes of yoga[/I][/B]

[B]Strength[/B] :weight_l:
Deadlift

3x5
225, 255, 275#

I definitely need to work on my grip....The weights weren't much but I could tell that I've lost some grip strength.

[B]Conditioning[/B]
5 rds on the heavy bag with 60:20 splits

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140107[/COLOR][/B]

[B]Endurance[/B] :run:

2 miles in 16:47. I almost didn't go running because it was 21 degrees....I decided not to allow the temp to influence my training, so I just sucked it up and did it.

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

[B]Strength[/B] :weight_l:
Bench
3x8
145, 165, 180#

[B]WOD[/B]
4 rds
4 Burpees
6 Archer push ups
10 Ball slams 10#
20 sledgehammer strikes

[B]Core[/B]
50 two-count cross crunches