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Old 08-28-2010, 06:52 PM   #11
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Saturday.8.28

morning POSE technique class

50 green band pullups
50 modified ring dips

mobility wod for Tuesday, calves
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Old 08-29-2010, 05:47 PM   #12
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Sunday.8.29

Mobility WOD from Monday 8.23....yes, i did go into the pain cave.
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Old 08-30-2010, 05:15 PM   #13
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Monday.8.30

12-15 minutes to work on:
Snatch Technique

Five rounds for time of:
Power Snatch x 3 reps 120#
Pull-Ups x 12 reps (black band)
Time: 7:48

MobilityWOD for Wednesday, August 25th
Bonus: 2 minutes calf mobility
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Old 08-30-2010, 05:36 PM   #14
Lawrence "Bo" Boland III
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Re: Oh. My. WOD. Part Deux

Quote:
Originally Posted by Mike Kerce View Post
Hey Bo! how's everything? glad to see you're still here.
I'm still around. Been all over with programming myself though. Some SS, some 5/3/1 + metcon, some straight CF... etc. Right now I'm focusing on "rehabbing" some terrible shoulder mobility that I believe is keeping me from getting a front squat rack. I really want to be able to clean. No injury here, just an inflexible idiot trying to make up for lost time

For awhile you weren't posting on here or your blog... I tried looking you up on Facebook, but no dice.
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30/m/5'9"/175-ish lbs Workout Log
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Old 08-31-2010, 10:36 AM   #15
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Quote:
Originally Posted by Lawrence "Bo" Boland III View Post
I'm still around. Been all over with programming myself though. Some SS, some 5/3/1 + metcon, some straight CF... etc. Right now I'm focusing on "rehabbing" some terrible shoulder mobility that I believe is keeping me from getting a front squat rack. I really want to be able to clean. No injury here, just an inflexible idiot trying to make up for lost time

For awhile you weren't posting on here or your blog... I tried looking you up on Facebook, but no dice.
have you checked out K-Star's Mobility WOD (wfs)? outstanding stuff. it's killing me on a daily basis. I was way too all over the place when I was trying to program for myself, so I ended up rejoining my affiliate. I didn't log/blog anywhere for a while, but felt like this would help me get a little more on track as far as consistency, and it has.
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Old 08-31-2010, 04:58 PM   #16
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Tuesday.8.31

Five sets of:
Bulgarian Split Squat x 6-8 reps
Ring Push-Ups x AMRAP

Four sets for max reps of:
45 seconds of DB Burpees (35 lbs.)
45 seconds of Rest
45 seconds of Anchored Sit-Ups
45 seconds of Rest
Reps: 105

Post WOD:
5x5 pullups w/ green band

plan to do 8:00 squat for Mobility WOD later tonight.
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Old 09-01-2010, 06:44 AM   #17
Lawrence "Bo" Boland III
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Re: Oh. My. WOD. Part Deux

Quote:
Originally Posted by Mike Kerce View Post
have you checked out K-Star's Mobility WOD (wfs)? outstanding stuff. it's killing me on a daily basis. I was way too all over the place when I was trying to program for myself, so I ended up rejoining my affiliate. I didn't log/blog anywhere for a while, but felt like this would help me get a little more on track as far as consistency, and it has.
Yeah, I've seen the site. Looks awesome. I've only done 1 of them so far, because I'm more focused on my shoulder/t-spine mobility (which I do every day).
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Old 09-01-2010, 06:14 PM   #18
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Wednesday.9.1

Five rounds for time of (135#):
Deadlift x 15 reps
Hang Power Clean x 12 reps
Front Squat x 9 reps
Push Press or Jerk x 6 reps
Time: 24:56

i came in thinking i was going to own this...uh, no...i got owned. brutal.

Mobility WOD for Friday, August 27th plus 4:00 squat time
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Old 09-07-2010, 06:26 PM   #19
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Tuesday.9.7

Garage Gym workout. First WOD in Vibrams!

went old school today with the clean & press

5 rounds:
Clean & Press (110#x5, 135x3, 155x1, 175x1, 195x1)
12 Setups

5 rounds:
10 kb swings 53#
10 air squats
time: 5:28

Mobility WOD for Saturday, August 28th
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Old 09-08-2010, 06:00 PM   #20
Mike Kerce
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Re: Oh. My. WOD. Part Deux

Wednesday.9.8

Four sets of:
Bench Press x 2.2.2.2 (135#, 155, 175, 175)
Dynamic Push-Up x 10 reps

Five sets of:
200 Meter Sandbag sprints

Mobility WOD for Sunday, August 29th, then practiced the Sott's press with a 35# kb, about 10 on each side.
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