Mike's Workout Log

[Michael Plank]

Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each exercise.

Yikes, my lifts are way out of balance. I stopped after 6 minutes of squats because I thought the workout would get longer than I had time for. It turns out I would have had plenty of time to max them out because my results were

177.8lbs bodyweight this morning,
180lb back squat - 6 rounds (21 reps)
135lb push press - 3 rounds + 3 reps (9 reps)
270lb deadlift - 1 round (1 rep)

[Michael Plank]

2 rounds for time of:
-40 strokes on the rower
-30 sit-ups
-20 pull-ups
07:38

[Michael Plank]

3x1 muscle snatch 75-90-100
3x3 power snatch 95-105-110
3x5 snatch 75-85-95(f rep 5)

[Michael Plank]

4 rounds for time of:
10 tire flips @ 175lbs
30 double understand
2 muscle ups
08:39

[Michael Plank]

7 rounds of:
-2 muscle-ups
-8 kettlebell swings @ 1.5 pood
-21 double-unders

In honor of my newborn son, Harvey, born July 2, 8 pounds, 20.5"

[Michael Plank]

3 rounds for time of:
-12 deadlifts @ 115lbs
-8 pull-ups
-4 front squats @ 115lbs
04:04

[Michael Plank]

5x3 deadlift
205-220-230-240-245

[Michael Plank]

Got a bad wasp sting yesterday which has caused my right calf and ankle to swell like nobody's business. So the workout today has me mainly off my feet.

3 rounds for time of:
-Row 90 seconds (in tennis shoes with arch support since my proprioception is all weird in my ankle)
-15 seated presses @ 55lbs
-9 pull-ups
08:42

[Michael Plank]

My ankle is much better than yesterday, but still swollen, so still taking it easy on the ankle.

21-15-9 for time of:
-bench press @ 95lbs
-knees-to-elbows
04:33

[Michael Plank]

Ankle is worlds better again. I hope its back to normal tomorrow. For today...

5 rounds for time of:
-5 barbell rows @ 115lbs
-10 hollow rocks
02:54