Mike's Workout Log

[Michael Plank]

Active rest day.

10 dips (negatives)
10 min. skills practice (hand-stands, double-unders, kipping pull-ups)
10 min. yoga

I'm finally getting the hang of kipping pull-ups! I got 2 sets of 4 in a row without losing my rhythm!

[Michael Plank]

Back-to-back WODs... for some reason.

Main site WOD.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

9 minutes + 8


Old main site WOD.

Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

60 lbs.

[Michael Plank]

Boxing Workout.

12 rounds of 3 min. work followed by 1 min. rest

Round 1: jumping rope
Round 2: shadow boxing
Rounds 3-11: heavy bag work
Round 12: bare-knuckle heavy bag work/body hardening

10 dips (strict, then assisted)

[Michael Plank]

I'm experimenting this week with periodization. I thought I'd try a 7-week mesocycle. I've been crossfitting for 6 weeks, so this week I thought I'd lower the intensity and then go back to crossfit at a higher intensity next week and start another 7-week cycle. We'll see how it goes. For this week I'll be working on some of my weaknesses: pull-ups, dips (super weak), and double-unders. I'm doing the Armstrong pull-up program, and applying the same pull-up sets to dips, then doing Tabata double-unders for days 1-5. Day 6 will be a 4-round boxing workout similar to what I've been doing. Stretching will still be on day 4.

Day 1:
Morning push-ups: 20-25-20
Pull-ups (5 max effort sets w/90 sec. rest): 8-2-3-2-2
Dips (5 max effort sets w/90 sec. rest): 2-1-1-f-f
Tabata double-unders: 4

[Michael Plank]

Day 2:
Morning pushups: 30-25-20

Afternoon: Pyramid day. Start the pyramid with one repetition, the next set has two, and the next set has three. Continue in this fashion until you miss a set. Do one more set at maximum effort. Rest 10 seconds for each repetition in the previous set.
Pull-ups: 1-2-3-4-2-1
Dips: 1-2-1-f
Tabata double-unders: 1 (max 10)

[Michael Plank]

Day 3:
Morning pushups: 35-35-30

Afternoon: Do three training sets with a normal grip. Rest 60 seconds between each set. Slide your hands together and palms toward you so your little fingers are 0-4 inches apart and complete three more training sets resting 60 seconds between each set. Finally do three training sets with a wide overhand grip (palms facing away) resting 60 seconds between each set.
Pull-ups: 2-2-2 2-2-2 2-2-2

For dips, do 3 training sets with normal position; 3 training sets of rotating side-to-side pushups (triple what your dip training set is); 3 training sets of diamond pushups (triple your dip training set)
Dips: 1-1-1 3-3-3 3-3-3
Tabata double-unders: 4 (max 10)

[Michael Plank]

Day 4:
Morning pushups: 40-35-30

Afternoon: Do the maximum number of training sets that you can accomplish. Rest 60 seconds between each set. You do training sets until you fail to do a perfect training set. If you can do more than nine training sets, increase by one repetition next week.
Pullups: training sets of 2: 33 + 1 rep
Dips: training sets of 1: 15
Tabata double-unders: 1 (max 10)
10 min. yoga

[Michael Plank]

Day 5:
Morning pushups: 35-25-40
Afternoon: repeat the hardest day of the week (pyramid day for both)
Pull-ups: 1-2-3-4-2-1
Dips: 1-2-1-f
Tabata double-unders: 3 (max 11)

[Michael Plank]

Boxing workout.

4 rounds of 3 min. work followed by 1 min. rest.
Rounds 1-3: Heavy Bag
Round 4: Jump Rope

[Michael Plank]

Well, not sure whether my active rest week helped my over-all fitness or not. I'm going to keep doing the Armstrong pull-up progression for dips though as a part of my daily warm-up. Last week my max dip set was a dismal 2 reps, today it was 5! I did the first games workout today, as I wasn't doing WODs last week.

Dips: 5-3-2-2-2

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (Men-75 lbs.)

2 rounds + 13 double-unders