Mike's Workout Log

[Michael Plank]

Dips: 1-2-2-f

Main site WOD.
For time:
70 Burpees
60 Sit-ups (military style)
50 Kettlebell swings, 1.5 poods (no kettlebells, subbed Russian-style swings w/45 lb. plate)
40 Pull-ups
30 Handstand push-ups (partials)

24:13

[Michael Plank]

Dips: 2-2-2
Diamonds: 6-6-6
RSS: 6-6-6

Main site WOD.
For time:
Run 1 mile
100 sit-ups (military)
100 back extensions
Run 1 mile

Well I got confused on two similarly named streets, so instead of running the 1.0 mile route I mapped out, I ran a .85 mile route. Oops. Time was:

27:59

[Michael Plank]

Dips: 2-2-2-2-2-1

Active Rest Day.
10 min. skills practice (Olympic lifts, kipping pull-ups, handstands)
10 min. yoga

[Michael Plank]

Dips: 1-2-3-4-2-f

Main site WOD.
21-15-9 reps of :
-225 lb. deadlift (scaled to 135 lbs.)
-135 lb. overhead squat (scaled to 45 lbs.)

Overhead squats are a killer for me, even with just the bar.
Time was: 12:19

[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]

Took measurements this morning:

Weight – 188 lbs. (lost 8 lbs.)
Body Fat - 13.32% (lost 3.36 percentage points)
Resting Heart Rate - 52 bpm (down 2 bpm)

[Michael Plank]

Rest day.

[Michael Plank]

Main site WOD.

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

I subbed bar dips (1 for 1, which I know is not equivalent). Time was 36:25

[Michael Plank]

Main site WOD.

Thruster 3-3-3-3-3-3-3

45-65-75-95-115-115-115

[Michael Plank]

Second Games WOD.

AMRAP in 15 min. of:
155 pound Deadlift, 9 reps
12 Push-ups (hand-release)
15 Box jumps, 24" box

6 rounds + 4 DL