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Old 05-06-2016, 08:18 PM   #1391
Michael A. Jones
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Re: Mike's Mad Log

20160505

Active Rest Day
30 minutes of light HIIT

20160506

Skills

I spent around 35-40 minutes working on my snatch technique. I finally found a good video that broke down each element in length.....Wasn't sure who Charlie Zamora was but I think he did a great job.

https://www.youtube.com/watch?v=rGeGp6t1aQ4
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Old 05-07-2016, 02:01 PM   #1392
Michael A. Jones
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Re: Mike's Mad Log

20160507

WOD
6 minute AMRAP
2 Goblet Squat 30#
2 Tuck Jumps
*Every time through, add 2 more reps
6 minute AMRAP
2 Push Press 30#
2 Push Ups
*Every time through, add 2 more reps to each station
6 minute AMRAP
2 Lunges
2 Burpees
*Every time through, add 2 more reps
6 minute AMRAP
2 Squat Cleans 30#
2 Jumping Jacks
*Every time through, add 2 more reps
6 minute AMRAP
2 Jerks 30#
2 OHS
*Every time through, add 2 more reps
6 minute AMRAP
2 Thrusters 30#
2 Plyo Skaters
*Every time through, add 2 more reps

Reps were 16, 20, 14, 16, 16 and 10....had to do some coaching and talk to my program coordinator.

Weightlifting

5x135# and 5x225# Squat, and dynamic stretching

Squats
4x10
300#

My legs are already upset with me....
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Old 05-08-2016, 08:47 PM   #1393
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Re: Mike's Mad Log

20160508

REST DAY
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Old 05-09-2016, 10:27 AM   #1394
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Re: Mike's Mad Log

20160509

Weightlifting
Mainsite 160509
Thruster 5-5-3-3-3-1-1-1-1

95-115-125-135-155-175-195-205-225#

WOD
3 RFT
20 WB 15#
Run 225m
10 AKBS 50#
7:18
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Old 05-11-2016, 08:10 PM   #1395
Michael A. Jones
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Re: Mike's Mad Log

20160510

REST DAY

20160511

Dynamic stretching, 10 banded good mornings, and 5x 135# Romanian deadlift

Weightlifting
Deadlifts

10x2
225# with 15 seconds rest between pulls

I used today's session to concentrate on explosiveness coming off the floor. Used roughly 55% of 1RM.

4 rds
10 KBS 70#
10 KB Deadlifts
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Old 05-12-2016, 07:33 PM   #1396
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Re: Mike's Mad Log

20160512

Endurance

A long overdue run this morning. I did 3 miles in 26:59. Came out of the gate too quickly and by the time I settled into a groove, I was gassed during the last mile.

Conditioning 40 minutes of interval training
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Old 05-13-2016, 02:15 PM   #1397
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Re: Mike's Mad Log

20150613

Burgener WU

Weightlifting
Hang Cleans
3x6
135#

I used this to work on speed under the bar. The weight was about right, and I tried my best to keep my feet in check as well.

Clean Pulls
2x5
235#

I worked on efficiency and explosiveness with these pulls. I went heavier than my 1RM to get accustomed to pulling more weight; very taxing

WOD
EMOM for 5 Minutes
2 Cleans 175#
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Old 05-14-2016, 08:09 PM   #1398
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Re: Mike's Mad Log

20160514

WOD
Scaled McGhee
30 Minute AMRAP
5 Single Leg Deadlifts per side
13 Push Ups
9 Box Jumps

Completed somewhere around 16 rounds.

Conditioning 20 minutes of interval training
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Old 05-15-2016, 02:02 PM   #1399
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Re: Mike's Mad Log

20160515

WOD
5 rds
20 Lateral Skaters
20 DUs
5 Assisted CTB
20 Lunges

Conditioning15 minutes of cardio kickboxing
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Old 05-18-2016, 04:23 AM   #1400
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Re: Mike's Mad Log

20160516

REST DAY

20160517

WOD
20 Minute AMRAP
5 Pull Ups
KB C+ 5 Press ea side 40#
10 Dips
10 AKBS 40#
Run 100m
8+5
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