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Old 10-11-2013, 11:16 AM   #621
Michael A. Jones
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Re: Mike's Mad Log

20131010

REST DAY


20131011

20 ea jumping jacks, push ups, sit ups, stretching and 1 minute singles

WOD
4 rds
80' farmer walk 75#/hand
8 SB ground to shoulder 55#
80' OH sloshpipe carry 45#is....
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Old 10-12-2013, 11:29 AM   #622
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Re: Mike's Mad Log

20131012

Strength
Squats
4x2
305#

I skipped out on any endurance and conditioning today. I had not HIIT class this morning and feeling kind of drained.....
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Old 10-13-2013, 07:16 PM   #623
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Re: Mike's Mad Log

20131013

REST DAY
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Old 10-15-2013, 04:01 AM   #624
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Re: Mike's Mad Log

20131014

I fell asleep before posting last night. I was so darn tired from running errands, cleaning house(the wife was off work ) and my classes.

WOD
4 rds
4 Curtis Press plus 4 shoulder to shoulder 45# SB
8 rotational DL 45# SB

Endurance
I ran thru 10 minutes of speed and agility drills with the teens at the community center, then 45 minutes of HIIT.
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Old 10-16-2013, 08:36 AM   #625
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Re: Mike's Mad Log

20131015

Endurance

50 minutes of HIIT. I am working on different formats for my classes right now. This session incorporated suicide-like sprints coupled with 30 seconds of work, then 10 seconds of active rest.

I think everyone enjoyed it until the end which was 1 minute of jumping jacks....Lucky for them that I didn't plan in burpees

20131016

Stretching, Burgener WU and 10x135# bench

WOD
5 rds
5 bench press 170#
10 KB curls 30#/hand
15 tri press 52#

Assistance Exercise
3 rds
wrist roller 10#
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Old 10-17-2013, 12:42 PM   #626
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Re: Mike's Mad Log

20131017

I stayed up way to late watching old school flicks.... I was drained but managed to get some work in courtesy of some Spark and the Vince Lombardi quote: "I firmly believe that any man’s finest hours – his greatest fulfillment of all that he holds dear – is that moment when he has worked his heart out in good cause and lies exhausted on the field of battle – victorious."


Strength
Deadlift Cluster
3x3
60% 1RM-250#
70% 1RM-290#
80% 1RM-330#

I felt really good considering I haven't been doing deads for quite some time.

WOD
2 RFT
10 DL 225#
20 KBS 50#
1:26

Core
3 rds
10 Supermans
20 Crunches
10 Oblique crunches/side

Conditioning
2 rds on the heavy bag with 120:30 splits

I am so looking forward to my rest day!!!!
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Old 10-19-2013, 07:39 PM   #627
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Re: Mike's Mad Log

20131018 and 20131019

REST DAY

I took yesterday off, my birthday, to relax and used today to just get some sleep....
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Old 10-20-2013, 09:45 AM   #628
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Re: Mike's Mad Log

20131020

10 goblet squats 50#, stretching and foam rolling

Strength
Front Squat
4x10 190#

Core
Standing oblique crunches 30#/side

Conditioning
6 rds on the bag with 30:10 splits
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Old 10-21-2013, 08:15 PM   #629
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Re: Mike's Mad Log

20131021

Endurance

Got out to run for the first time in over two weeks. I was expecting to have lost a step or two, but faired very well.

Ran two miles in 16:23!! I eased into it with a 8:30-something pace, then turned on the jets because I was feeling pretty good.

Burgener WU

WOD
3 rds
5 cleans 145#
5 renegade rows 30#/hand
15 box jumps 18"

Endurance Part Deaux
20 minutes of HIIT at my new Monday location.
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Old 10-23-2013, 06:26 PM   #630
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Re: Mike's Mad Log

20131022

REST DAY

I took an unscheduled rest day due to my back....I've learned to listen when something is aching.

Did a ton of icing and rolling!!!

20131023

I felt a whole lot better after taking yesterday off.

Strength
Bench
5x5 200#

Endurance
Put in a solid 30 minutes of HIIT at the lake tonight!! Some of my regulars were in attendance, and got a newcomer; I think she's hooked....
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