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Old 04-21-2017, 08:15 PM   #1641
Michael A. Jones
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Re: Mike's Mad Log

20170421

Mobility and Strength
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
2 x15 each D1/D2, Red band
30 Inclined Push Ups
Anterior Deltoid Press 2x10 5# https://www.youtube.com/watch?v=aUT0mmYPidI (WSF)
Shoulder Matrix https://www.youtube.com/watch?v=6sNJxctsQY8 (WSF) 15#
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Old 04-23-2017, 07:53 PM   #1642
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Re: Mike's Mad Log

20170422

Weightlifting

Power Cleans
5x10 75#

First time doing cleans with a tab bit of weight....It wasn't too bad. I do have a long way to go in order to get back my strength and form.


20170423

Conditioning40 Minutes of interval training

Circuit Training
Mary used 12 Days of XMas format on us....
Squats
Mountain Climbers
Hip Thrusts
Burpees
Plank
Jumping Jacks
Box Jumps
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Old 04-26-2017, 08:34 PM   #1643
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Re: Mike's Mad Log

20170424

REST DAY
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Old 04-26-2017, 08:38 PM   #1644
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Re: Mike's Mad Log

20170425

Endurance

Woke and decide it was the day to log some serious mileage...since I've been slacking of late.

10 miles in 1:36:37.

Mobility
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
And, a ton of lower body stretching!!!
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Old 04-26-2017, 09:04 PM   #1645
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Re: Mike's Mad Log

20170426

Mobility and Strength
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
2 x15 each D1/D2, Red band
30 Inclined Push Ups
Anterior Deltoid Press 2x10 5#
Shoulder Matrix 15#

Conditioning 40 Minutes of HIIT

WOD
Birthday workout for a friend. We titled it the Gift of Gab.
19:67 minute AMRAP
4 Toes To Bell
27 KBS 40#
Cash Out- 50 Around The World Holds
I think that I did around 16 to 17 rounds.....
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Old 04-28-2017, 07:12 AM   #1646
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Re: Mike's Mad Log

20170427

Hero WOD
Klepto
4 RFT
27 Box Jumps
20 Burpees
11 Squat Cleans

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

I had just departed Kabul when this incident occurred. Rest easy, Sir!!

I scaled box jumps to 20" and cleans were 75#. Completed in 25:00. I think that the box jumps took more out of me that the burpees.
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Old 04-28-2017, 08:42 PM   #1647
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Re: Mike's Mad Log

20170428

Mobility and Strength
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
5 x 5 second hold Eccentric Flexion, Red band
Anterior Deltoid Press 2x10 5#
Shoulder Matrix 15#
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Old 04-29-2017, 01:22 PM   #1648
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Re: Mike's Mad Log

20170429

Hero WOD
Manion
7 RFT
400 meter Run
29 Goblet Squats 25#

First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.

He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Scaled Goblet Squats for Back Squats at the park. I completed the WOD in 21:44. Still a challenging workout with less weight. Everyone dug deep to finish this one to pay their respects to 1Lt Manion. Rest Easy!

Mobility
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
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Old 05-01-2017, 08:46 PM   #1649
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Re: Mike's Mad Log

20170430

Active Rest Day

Mobility and Strength
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
Anterior Deltoid Press 3x5 10#
Shoulder Matrix 10#


20170501

Mobility
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release

WOD
10 Minute AMRAP
20 DUs
10 Push Ups
20 Second Plank

8 rounds

Hero WOD
Trevor
For Time (Team of Four)
300 Modified Pull Ups
400 Push Ups
500 Sit Ups
600 Air Squats
In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement.

My team completed the WOD in 28:10.
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Old 05-03-2017, 08:11 PM   #1650
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Re: Mike's Mad Log

20170402

WOD
Three AMRAPs in 30 minutes
10 minute AMRAP
5 Strict Pull Ups
10 Ball Slams 15#
15 KBS 50#
Rest 3 minutes
Then, 10 minute AMRAP
20 Double Unders
100m Shuttle Sprint
5 Burpees
Rest 3 minutes
Then,10 minute AMRAP
15 Tire Flips 140#
30 Push Ups
45 Butterfly Sit Ups

Scores were 5+5, 6 and 2+15+30+11

20170403

Mobility
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release

Conditioning 42 Minutes of interval training
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