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Old 01-13-2018, 09:02 PM   #1821
Michael A. Jones
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Re: Mike's Mad Log

20180113

WOD
AMRAP 32
3-6-9-12-15-21
Snatch, 30#
Box Jump, 20"
Sit Up
Run 120m every 3rd round

228 reps; I actually write the WOD out incorrectly...I forgot the 18 round in the rep scheme.
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Old 01-16-2018, 08:05 AM   #1822
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Re: Mike's Mad Log

20180114

Endurance

I decided to join in on a running group that was training 10k to half marathon distances. They have a coach, so I figured it would be a good experience.
Not so much....

Really unorganized and I was very disappointed in the planning, coordination and execution of said training. I just went on my own, and don't plan to return.

5 miles at a really unexpected pace. Completed in 42:59 which is a new PR

20180115

REST DAY
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Old 01-16-2018, 02:29 PM   #1823
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Re: Mike's Mad Log

20180116

Weightlifting
Back Squats
4x5 295+

I felt good even though I haven't been doing as much heavy sets as I'd like. I added an additional 2# on my last set.

Front Squats
1x8 225#
1x10 135#

Recovery
https://www.youtube.com/watch?v=gKtYpCoFYiU (WSF)

Mobility
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release
https://www.youtube.com/watch?v=_e1hQUxTAHc (WSF)
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Old 01-17-2018, 10:09 PM   #1824
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Re: Mike's Mad Log

20180117

Conditioning 30 Minutes of HIIT

WOD
For Time
1-10 Burpee Over Bell
2-20 Goblet Squats 40#
3-30 KBS

Every 2nd round, perform 20 Push Ups

19:05

WOD based off of https://www.youtube.com/watch?v=I8QoYirz5_o (NWSF)

Recovery/Research
I came across Marc Coles and loved his perspectives on shoulder disfunction and how to fix; bookmarking his videos.
https://www.youtube.com/watch?v=F6v0HdXUWsA (WSF)
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Old 01-19-2018, 08:24 PM   #1825
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Re: Mike's Mad Log

20180118

WOD
EMOM For As Long As Possible
Ascending Airdyne calories

Start with 3 calories. Add 3 calories every minute until failure.
Beginning with 3 calories on the AD, rest until 1:00 then add 3 additional calories every minute on the minute until failure to complete designated calories.
8 minutes and crapped out....

EMOM For 6 Minutes
8 Rows, 30#
8 Single Hand DBS
8 Rack Squats
Rest
10 Minute AMRAP
20 Alternating Snatch, 30#
4 Sit Throughs
10 Lunges
Rest
21-15-9
C&P, left and right
Sit Up
Pull Up
DB Romanian Deadlift

I completed 5 rounds on part two of WOD, and final set in 7:20.

20180119

REST DAY
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Old 01-21-2018, 08:03 PM   #1826
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Re: Mike's Mad Log

20180120

WOD
With a Running Clock
6 Rounds For Reps
1 Minute Clusters, 30#
1 Minute Push Ups
1 Minute Otis Sit Ups
250m Run
1 Minute Rest

90, 90, 85, 90, 75, 90

20180121

Active Rest Day

Yoga

Mobility and Stability
Resistance Band Drills
Doorway/Corner Stretch
Lat Stretches
Bulletbroof Sixer
Shoulder Wizard https://www.youtube.com/watch?v=2y5j...ature=youtu.be (WSF)
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Old 01-22-2018, 08:52 PM   #1827
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Re: Mike's Mad Log

20180122

Endurance

I ran a comfortable two miles to break in my new Altra Instinct 4s. They provided a smooth test drive, and I'm glad that I eased into them; a very neutral shoes that definitely made me run correctly.....

Conditioning30 minutes of core and conditioning drills; based around Army PRT.
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Old 01-24-2018, 09:06 PM   #1828
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Re: Mike's Mad Log

20180123

Weightlifting

Deadlift
4x1 335#

My scheduled lift called for 330# but I didn't have all my weights, so I scaled up...

20180124

WOD
Every 4 minutes for 29 minutes

30 Snatch, 30#
30 Single Leg Deadlifts
5 Burpees

Rest 1 Minute
My times per round were 2:10, 2, 2, 1:50, 2 and 1:45.
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Old 01-26-2018, 06:26 AM   #1829
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Re: Mike's Mad Log

20180125

Endurance

6 miles in 53:20. Set a new PR for myself, and new challenge to get a little faster.
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Old 01-28-2018, 08:38 AM   #1830
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Re: Mike's Mad Log

20180126

REST DAY


20180127

Weightlifting
Squats
4x3 315#

Mobility and Stability
Resistance Band Drills
Doorway/Corner Stretch
Lat Stretches
Bulletbroof Sixer
Shoulder Wizard
Lux Performance Drill https://www.youtube.com/watch?v=tax4n2UnRjY (WSF)
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