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-   -   Mike's Mad Log (http://board.crossfit.com/showthread.php?t=71648)

Michael A. Jones 01-16-2019 01:48 PM

Re: Mike's Mad Log
 
20190115

Weightlifting:weight_l:
Strength Sets
Push Press
6x3 90%
140#

Auxiliary Work
Half Kneeling Landmine Press
2x10, 45#
2x6, 55#
2x2, 60#

Standing Lateral Raises
3x10, 5#

Incline Rear Delt Flyes https://www.youtube.com/watch?v=ITFP6GccSHw (WSF)
3x10, 5#

KB Pendlay Rows
4x20, 50#

WOD
5 Rounds
20 Double Unders
10 Push Press, 30#
5 Neutral Grip L Pull Ups https://www.youtube.com/watch?v=CVi1l_buy0Y (WSF)

20190116

Weightlifting:weight_l:
Squats
Strength Sets
4x4 85%
315#

Deadlifts
Hypertrophy Sets
4x4 80%plus
305#

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 01-18-2019 10:03 AM

Re: Mike's Mad Log
 
20190117

Weightlifting :weight_l:

Cleans
Strength Sets
5x4 82%
155#

I chose a wider stance than usual and it seemed to work out pretty well. I felt that my feet were in a more stable position.

WOD
4 RFT
5 Modified MUs https://www.youtube.com/watch?v=nEiltvWL4jg (WSF)
15 KBS, 53#
10 cal AD
5 Sandbag Get Ups, 50#

11:42

The muscle up scale was right on point. I didn't use my legs throughout the workout and the transitions were solid.

Mobility
AthleanX Band Pull Aparts

20190118

Recovery and Mobility
Qigong
Athlean X Physioball
AthleanX Band Pull Aparts
Movement Lab Drills

Michael A. Jones 01-19-2019 08:44 PM

Re: Mike's Mad Log
 
20190119

WOD
For Time

Goblet Squat 80-64-50-32-16-8

KBS 60-42-30-16-8-4

Single Unders 100-90-80-70-60-50

KB High Pulls 30-26-22-18-14-10

Completed in 19:50 with 52# bell.

Weightlifting :weight_l:
Bench Press
Hypertrophy Sets
6x4 78%
203#

Hammer Curls 5 second eccentric
3x10 30#

Inclined Bench Curls
2x10 30#

Skullcrushers
3x15 40,50,60#

Inclined Bench Kickbacks https://www.youtube.com/watch?v=ZScEnmvU_u0 (WSF)
2x15 30#

Michael A. Jones 01-22-2019 08:40 PM

Re: Mike's Mad Log
 
20190120

Endurance :run:

I really have to buckle down and put in some miles prior to my March half marathon....
8 miles seemed about right :cool:

I managed a good pace but had to slow at mile four due to shin pain. I stppoed at miles four, and six to stretch.

Finished in 1:13:10.

20190121

REST DAY:snore:

20190122

Weightlifting :weight_l:
Box Squats
Hypertrophy Sets
4x12 60%
219#

Hurricane Circuit
20 seconds on the Airdyne prior to each round; 3 rounds each

6 Box Jumps, 24"
10 AbMat Sit Ups

6 Ball Slams, 40#
10 Push Ups

6 Pull Ups
10 KBS, 80#

6 Squat Cleans, 30#
10 KTE

Michael A. Jones 01-23-2019 09:17 PM

Re: Mike's Mad Log
 
20190123

Weightlifting

I followed this video for shoulder work. https://www.youtube.com/watch?v=7-0zQTp9FMQ (WSF)

Seated Shoulder Press, 30#
4x10

Side Lateral Raises, 12#
4x10

Rear Flyes, 15#
4x15

Shrug with High Pull, 30#
4x10

Arnold Press, 15#
3x10

Conditioning
Dusted off the heavy bag and did three 2 Minute rounds.

WOD
30-20-10

Push Ups
Toes-to-Bell https://www.youtube.com/watch?v=ccLs4j9ZgIg (WSF)
KBS

Rest

Run 400 m
21 Taters
Run 400 m
21 Squat Thrust High Pull https://www.youtube.com/watch?v=zLhlD-BuiJg (WSF)
Run 400 m
21 Alternating Gorilla Rows, left and right https://www.youtube.com/watch?v=gtHl6WDgIU8 (WSF)

Rest

3 RFT
24 Single Leg Deadlifts
24 KB Press
24 Sit Ups

Finished in 26:00 with 50# bell.

Michael A. Jones 01-25-2019 03:37 PM

Re: Mike's Mad Log
 
20190124

Weightlifting:weight_l:
Cleans
Power Sets
5x5 55%
105#

I mainly focused on speed under the bar and "fast elbows", so I went with a light load.

WOD
1-10, 20-1, 1-10

Squat Jump Over Dumbell
Alternating Snatch, 45#
Sit Throughs, left and right

Once you work down to only Snatches, you are to complete sets unbroken from 10 to 1.

Completed in 25:35.

20190125

Mobility and Reset
SmashweRx Shoulder Impingement https://www.youtube.com/watch?v=WDIXTmuga4M(WSF)

Precision Movement Shoulder Rebah https://www.youtube.com/watch?v=m581lMvKSvw (WSF)

Michael A. Jones 01-26-2019 06:28 PM

Re: Mike's Mad Log
 
20190126

WOD
EOMOM in 35 Minutes
1 Minute Max High Pull, 45#
1 Minute Rest
1 Minute Max Goblet Lunge
1 Minute Rest
1 Minute Max Sit Ups
1 Minute Rest
1 Minute Max C&P
1 Minute Rest
1 Minute Max Plank
1 Minute Rest
1 Minute Max Push Ups
1 Minute Rest

Initial round: 30, 50, 58, 20, max time, 40
Second round: 40, 52, 58, 20, max time, 50
Final round: 45, 54, 60, 24, max time, 55

weightlifting:weight_l:
Deadlifts
Power Sets Plus
5x10 55%plus
170#

Added extra reps to my deadlift session with a deficit. https://www.youtube.com/watch?v=pAV7CDZN-2c (WSF)

Mobility and Reset
Athlean X Physioball
AthleanX Band Pull Aparts
SmashweRx Shoulder Impingement
SmashweRx Rotator Cuff Bulletproof System https://www.youtube.com/watch?v=vsdkQWTU1HU (WSF)
Precision Movement Shoulder Rebah x3 throughout the day

Michael A. Jones 01-27-2019 07:44 PM

Re: Mike's Mad Log
 
20190127

Bootcamp

My daughters, a friend and I participated in a workout sponsored by Spartan Race. It was pretty cool and free!!

Warm up was about 30 minutes and workout was an hour.

Endurance:run:

I so planned for a long run to get some mileage, and work form but I was fatigued from bootcamp.

I still got a quality run in but only managed 2.6 miles. :cool:

Michael A. Jones 01-28-2019 09:36 PM

Re: Mike's Mad Log
 
20190128

REST DAY
:yeahthat::broc:

Michael A. Jones 01-31-2019 07:32 AM

Re: Mike's Mad Log
 
20190129

Weightlifting:weight_l:
Squats
Power Sets
5x5 55%plus
200#

Accessory Work
Bulgarian Split Squats
3x5, left and right, 90#

PB Hamstring Curls :evilsmile
3x15

PB Glute Lifts https://www.youtube.com/watch?v=LeeAB9Elya0
3x15

Conditioning
25 minutes of interval training


20190130

Weightlifting:weight_l:
Cleans
5x95#
5x115#
5x135#
3x155
3x170#
1x185#

My goal was to work on speed and transition. I think it was a really good session and I learn a lot about bar positioning.

The best part was I was close to my 1RM on the final set ;):pepper:


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