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Old 01-10-2015, 07:39 PM   #1021
Michael A. Jones
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Re: Mike's Mad Log

20150110

Burgener WU

Strength
CF Main

Overhead squat 5-5-5-5-5
95-115-135-155-165 (f)

I really need to work on shoulder stability a bit more, and my right wrist was a little sore tonight. Otherwise, I may have been able to go heavier. Another time....
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Old 01-11-2015, 05:15 PM   #1022
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Re: Mike's Mad Log

20150111

Endurance

I was worried about the weather but it wasn't bad....I logged a bit over 4 miles in 37:45. Running to effort has been working a lot better for me.

Strength
Bench Press
2x2 245#

Speed Sets
6x2 225#

Skills
I spent a few minutes working DUs
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Old 01-12-2015, 08:27 PM   #1023
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Re: Mike's Mad Log

20150112

REST DAY
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Old 01-14-2015, 08:41 AM   #1024
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Re: Mike's Mad Log

20150113

Active stretching and 5x225# deadlift

Strength

Deadlifts
5x5 325#

WOD
5 rds
10 KBS 55#
5 Box Jumps 24"

Skills Set aside 10 minutes to practice DUs. The ropes at the gym were horrific but I made it work...

Conditioning Interval tarining for 30 minutes


20150114

Active Rest Day

I'm not really feeling it this morning.... I'll do some rolling, and possibly light yoga.
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Old 01-16-2015, 08:15 PM   #1025
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Re: Mike's Mad Log

20150115

Endurance
1.7 miles in 14:42

WOD
3 rds
4 Hang snatch clusters (Hang snatch+OHS) 75#
10 DUs
10 KB Snatch 40#

Conditioning 20 minutes of intervals at class

20150116

REST DAY
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Old 01-17-2015, 03:36 PM   #1026
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Re: Mike's Mad Log

20150117

I participated in my programmed WOD at the park.

WOD

6 RFT
Initiate with 20 Box Jumps and rotate clockwise. Do 10 box jumps after every third movement.
20 KB C&P
40 Crunches
20 Push Ups
40 Squats
20 Dips
40 Flutterkicks

29:10

Conditioning
35 minutes of interval training
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Old 01-18-2015, 03:45 PM   #1027
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Re: Mike's Mad Log

20150118

Endurance

2.9 miles in 29:56
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Old 01-19-2015, 08:47 PM   #1028
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Re: Mike's Mad Log

20150119

REST DAY
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Old 01-20-2015, 08:16 PM   #1029
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Re: Mike's Mad Log

20150120

Had to go by the pharmacy this morning but didn't realize that they didn't open till 0900.....So, I went to the gym!!

WOD
3 rds
250m Row
8 KBS 62#
3 Power cleans 155#

Skills 8 minutes of DU work; the ONLY speed rope in the gym was mangled....

WOD II
8 RFT Partner WOD
Partner #1 Broad Jumps 20m, while Partner #2 Lunges 20m with kettlebell
Partner #1 does 20 Goblet Squats, then Partner #2 does 20 KBS
Both run 150m, then switch roles

I partnered with my daughter for this one. I forgot to log my team's time....

Conditioning36 minutes of interval training

I am going to sleep well tonight....
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Old 01-21-2015, 10:03 PM   #1030
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Re: Mike's Mad Log

20150121

60 single unders, active stretching and 5x135# squat

Strength
Squats
5-3-3-1-1
225-260-300-340-370(f)

I missed on my last lift because I overthought down in the hole....Next time, no strategy. I'm positive that I get 380#; just have to start fresh and go for it.

WOD
4 rds
4 Squats 205#
10 KTE
14 Wall Balls 16#

Conditioning
40 minutes of interval training
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