Mike's Hybrid log

[Mike Wright]

13 Aug 08 Wednesday

PJ 3x5 - 135,135,135
Jerks felt good, focused on speed under the bar. Balance improved on the split.

FS 3x5 - 135,155,155
Balance much improved, teabaged all reps.

Tabata squats (6 rnds):20,20,18,15,15,14

WOD:
70# KB swing x 10
Burpees x 10
3 rnds

[Mike Wright]

Friday 15 Aug 08

OHS 3x5 - 65,85,85
Good weight to start, teabagged all reps.

BRows 3x5 - 155,175,175
Wasnt sure where to go as far as weight, been forever since Ive done these.

WOD:
1.86 mile run - 12:47 (was supposed to be a 1.5, organizers measured wrong)

Edit-went back and did the math, to figure out my 1.5 mile time. This was an important run because it is the distance we run for our PT test. I havent run (aside from sprints) since I began this program, so this was a test of the whole premise that strength work builds metcon. It proved out, 10:20 is my best 1.5 mile run since I joined 14 yrs ago!

Obstacle course (Commanders' Challenge) - 3rd place

[Mike Wright]

Monday 18 Aug 08

DL 3x3 - 275,275,275
These felt very heavy. Not sure if I got stronger here, felt weak in my hams. Might need work in this area, I never do any GHD or ham specific work other than DL.

BP 3x3 - 215,215,215
Felt good, weight was right on.

WOD:
pu x 12
F2B x 12
3 rnds

[Mike Wright]

Wednesday 20 Aug 08

PC&J 3x3 - 95,115,115
Weight felt good, no pain. Wrist flexibility / speed under the bar much improved.

BS 3x3 - 205,205,205
Teabagged all reps. Still less than my bench, but I am concentrating on full ROM. Tough on the ego.

WOD 45# KB Long Cycle C&J (5ea), 6:22

[Mike Wright]

Friday 22 Aug 08

PSN 3x3 - 70,75,75
Heard a crunch in my left shoulder on last rep. Caught weight too far forward, scared to dump it I guess (no bumper plates).

WPU 3x3 - 50,55,55

WOD: 18 holes of golf. My goal here was to hit that little ball as hard and as often (in that order) as possible.

[Mike Wright]

Monday 25 AUG 08

DL (trap bar) 3x3 - 275,285,285
Felt strong, went up in weight conservatively.

WDIP 3x3 - 60,70,80
Felt very strong, decided to push it a little.

WOD:
95# PP
PU
Squats
21-15-10 - no time

[Mike Wright]

Wednesday 27 Aug 08

FS 3x3 - 160,165,165
All reps teabagged.

PJ 3x3 - 135,145,155
Felt strong, decided to push it.

No WOD, had 3 hrs of sleep.

[Mike Wright]

Thursday 28 Aug 08

AFPT test - 33yr old male

Waist - 32"
Push-ups<1 min - max
Sit-ups<1 min - max
Run 1.5m - 10:12 (PR)
Total - 97.5

If I can get my run under 9:48, I would max out points. After the way I felt after the run today, that 22 seconds seems a long way off. Any suggestions on the best way to bring that time up?

[Mike Wright]

Friday 29 Aug 08

OHS 3x3 - 85,95,95
All reps teabagged.

BRows 3x3 - 175,185,185
Felt good, w/underhand grip - got better ROM.

WOD:
70# KB swings x 15
20m alligator pushup's
30" box jumps x 15
20m alligator pushup's
3 rnds - no time

[Mike Wright]

Monday 1 Sep 08

Started cycle over again to line up with class (starts this week).

DL 3x5 - 275,285,285
Felt good. Thought back was arching on last reps, but had no mirror to confirm.

BP 3x5 - 215,220,220
Rested too long between sets (to ensure I hit the #'s ).

Linear progression going well, jumping 5#'s every movement/week.

WOD:
500m row
25 squats
5 rnds - around 15 min