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Old 07-02-2016, 04:17 PM   #1431
Michael A. Jones
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Re: Mike's Mad Log

20160701

WOD
5 rds
5 DL 245#
25 Butterfly Sit Ups
Rest 30 seconds between

20160702

Weightlifting
Squat
5x5 315#
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Old 07-03-2016, 04:14 PM   #1432
Michael A. Jones
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Re: Mike's Mad Log

20160703

Conditioning 40 minutes of HITT
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Old 07-04-2016, 02:13 PM   #1433
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Re: Mike's Mad Log

20160704

Happy Independence Day!!!

Endurance
Freedom Day 4 Miler with my eldest this morning. It was a good course but I didn't run a smart race. Placed 20th of 35 in age division but could have done a lot better had I not run so hard in the onset....

On an unfamiliar course, 8:10 was too fast to begin. Still completed in 39:32.

WOD
7 RFT
4 Box Jump Overs 20"
17 AKBS 40#
Directly in to 76 Lunges and 240 Single Unders

15:30
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Old 07-06-2016, 09:02 PM   #1434
Michael A. Jones
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Re: Mike's Mad Log

20160705

REST DAY

20160706

WOD
6 rds
20 Ring Rows
10 Goblet Squats 70#
20 Mason Twist 20# Wallball
40 seconds rest between rds

Conditioning
I participated in part of my interval class tonight. I haven't been participating actively in any sessions since I hurt my shoulder, so was not 100%

I aim to build back up outside of my class.
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Old 07-07-2016, 07:40 PM   #1435
Michael A. Jones
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Re: Mike's Mad Log

20160707

Active Rest Day

Shoulder mobility exercises and a little interval training with my class; wasn't planning on participating but they needed a spark....
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Old 07-09-2016, 05:19 PM   #1436
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Re: Mike's Mad Log

20160708

REST AND RECOVERY DAY

I felt very tired, so I took the day and went to the chiropractor, then chilled for a while. Got myself together and did some light shoulder stretches and ice therapy.

20160709

Weightlifting
Deadlifts 5x5
225-250-275-300-325(3)...315(2)

The last set proved too much after three, so I dropped some weight and finished it off.

Conditioning
20:10 Intervals
Single unders- 66, 44, 52, 55, 63, 60
Power Knees- 24 per
Lateral Hop Overs https://www.youtube.com/watch?v=CU8rUpluTCA (WSF)- 18 per
Jumping Jacks- 28 per (limited overhead clapping)
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Old 07-10-2016, 05:32 PM   #1437
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Re: Mike's Mad Log

20160710

Conditioning 40 minutes of HIIT

WOD 50 minute circuit
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Old 07-12-2016, 08:23 PM   #1438
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Re: Mike's Mad Log

20160711

REST DAY SORE AS HELL, so I chilled.......

20160712

WOD
40-30-20-10-5
Squat Jumps
Plank Arm Lifts
Evil Wheels
Finish with 50 Butterfly Crunches

17:13

Conditioning
30 minutes of HIIT; getting my engine back
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Old 07-15-2016, 05:11 PM   #1439
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Re: Mike's Mad Log

20160713

Weightlifting
Front Squats
5x10 205#

Pleasantly surprised that these didn't hurt my shoulder as much as I imagined. Several forums suggested front squats versus back with a shoulder injury...

20160714

Active Rest Day
Chiropractic tune up, hydration and rest for the day. I did some mobility exercises for my shoulder which was plaguing me throughout the morning...

20160715

Endurance
4 miles in 41:40

Initially wanted to check a new stretch of trail but they had a barrier across the entrance, so I went on a more familiar route. It was rough coming back, but hung in.
I REALLY need to get back to running!!!
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Old 07-16-2016, 04:42 PM   #1440
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Re: Mike's Mad Log

20160716

WOD
30 Minute AMRAP
10 Ring Rows
10 Ball Slams 20#
10 Butterfly Sit Ups
60 Single Unders
10 Box Jumps
10 KB Rows 30#
10 AKBS 30#
Run 200m
6 rds

Took a 20 minute rest and did my second WOD. My Department was celebrating July as National Parks and Recreation Month and wanted folks to discover their superpowers, so I hosted a Super heroes workout.

WOD II
Captain America 5 Minute AMRAP 10 Rotation Lunges 5 Front Raises
Daredevil 5 Minute AMRAP 10 Bar Skaters 10 OHS
Hulk 5 Minute AMRAP 5 Push Ups 10 Ball Slams
Flash 5 Minute AMRAP Shuttle Run 10 Single Leg Reach
Black Widow 5 Minute AMRAP 30 Weighted Punches1 0 Lateral Lunge
Batman 5 Minute AMRAP 10 Flyes 5 Burpees
2 Minutes rest between
https://www.youtube.com/watch?v=pauGR0smZ9g (WSF) This is the closest to what we executed on the Daredevil.

Conditioning 20 Minutes of HIIT

I'm going to be so sore tomorrow....
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Last edited by Michael A. Jones : 07-16-2016 at 04:57 PM.
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