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Old 10-21-2018, 07:55 PM   #2001
Michael A. Jones
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Re: Mike's Mad Log

20181020

WOD
30 Min AMRAP
200 m Run
2 Rounds

10 Goblet Squats, 35#
8 Snatch
8 Push Ups
10 Box Jumps, 20"

Rest 90 seconds

6 Rounds

Circuit Training
Push Ups

Bridge


Push Press, 20#

DB Cossack Squats


Hang Cleans, 25#

Front Squat


Svend Press, 10#

Curtsy Squat


2 rounds with 10 reps each, then 100 m Run and complete 30 Mountain Climbers and :30 Plank

Mobility
Athlean X Physioball https://www.youtube.com/watch?v=PRnjj_8wSNs (WSF)

20181021

Tribute WOD
Fight for the Fallen
26 Minute EMOM
4 Brute Force Burpees
ME Weighted Step Ups

I completed 128 step ups with 45# sandbag and 20# plate carrier.

Endurance

Slow and easy 2 mile recovery run with my daughter after the Fallen WOD.

Mobility
Athlean X Physioball
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Old 10-22-2018, 08:36 PM   #2002
Michael A. Jones
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Re: Mike's Mad Log

20181022

Active Rest Day

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts https://www.youtube.com/watch?v=JObYtU7Y7ag(WSF)
SmashweRx Winged Scapula https://www.youtube.com/watch?v=_9ZvUFuycd4(WSF)
Quadruped Shoulder Rock Back https://www.youtube.com/watch?v=A3empzwoAHE (WSF)

I did the last three sequences twice throughout the day.
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Old 10-24-2018, 01:00 PM   #2003
Michael A. Jones
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Re: Mike's Mad Log

20181023

Weightlifting
CrossFit Mainsite 181021
Back squat 1-1-1-1-1-1-1
280-300-30-330-345-365-370#(post surgery PR)

I still have some work to do in getting back over 400#. I should be able to hit it by New Years....

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

20181024

Weightlifting
Bench Press with NSCA Protocols
1RM Projection- 250#
40%- 2x4 w/ 10 seconds rest 100#
60%- x3 w/ 30 seconds rest 150#
75%- x2 w/ 60 seconds rest 187#
80%- x1 w/ 120 seconds rest 200#
90%- x1 w/ 180 seconds rest 225#
95%- x1 w/ 180 seconds rest 238#
98%- x1 w/ 180 seconds rest 245#
100%- x1 w/ 180 seconds rest 250#

I felt pretty good and added more weight after hitting a PR at 250. Successful lifts at 255 and 260#.

Hypertrophy Sets
4x8 78%
176#
Based off 225#

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts
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Old 10-24-2018, 08:07 PM   #2004
Michael A. Jones
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Re: Mike's Mad Log

20181024 Addendum

Skills
Muscle Up practice for about 15 minutes. I did not use my DIY rings but opted to use Perfect Fitness Grip handles; I concentrate on false grip during other sessions.

Followed Camille https://www.youtube.com/watch?v=AOjIbI7rRm0 (WSF)
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Old 10-25-2018, 08:38 PM   #2005
Michael A. Jones
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Re: Mike's Mad Log

20181025

Endurance
Quick 2 mile run in 16:47

Weightlifting
CrossFit Mainsite 181025
Deadlift 1-1-1-1-1-1-1
295-315-325-335-345-365-380#

Nice to hit some heavy numbers. This was my best lifting effort since surgery.

WOD
400m Run
50 Floor Press, 45#
10 Burpees to Stand
20 Goblet Lunges
400m Run
40 Press
10 Burpees to Stand
20 Goblet Lunges
400m Run
30 Push Press
10 Burpees to stand
20 Goblet Lunges
400m Run
20 C&P
10 Burpees to Stand
20 Goblet Lunges

23:07

Mobility
AthleanX Band Pull Aparts
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Old 10-26-2018, 08:52 PM   #2006
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Re: Mike's Mad Log

20181026

Active Rest Day

I did my old Qigong sequence this morning to relax and limber up.
https://www.youtube.com/watch?v=Sr6N_f7yvXE (WSF)

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts
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Old 10-27-2018, 07:43 PM   #2007
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Re: Mike's Mad Log

20181027

WOD
Fight Gone Bad Style

2 Minutes to Run 200m

Ball Slam, 15#

High Pull, 45#

Mountain Climbers

Dips

Sit Ups

2 Minutes Rest

Scored 360, 366, 366

Mobility
AthleanX Band Pull Aparts
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Old 10-28-2018, 07:08 PM   #2008
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Re: Mike's Mad Log

20181028

Endurance

4 miles in 34:54

Mobility
AthleanX Band Pull Aparts
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Old 10-31-2018, 10:05 AM   #2009
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Re: Mike's Mad Log

20181029

Active Rest Day

30 Minute walk with one of my friends around the lake before class.

Mobility
AthleanX Band Pull Aparts

20181030

Endurance

Completed my end of month ruck march. Finished 10 miles in 2:28:00.

Mobility
AthleanX Band Pull Aparts
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Old 11-02-2018, 04:42 PM   #2010
Michael A. Jones
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Re: Mike's Mad Log

20181031

Weightlifting
Cleans
Clean Pull to Hip https://www.youtube.com/watch?v=IjXM9ltrKFg (WSF)
3x3 225#

Strength Sets
4x2 @ 90%, 171#

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

20191101

Weightlifting
Front Squat with NSCA Protocols
1RM Projection- 330#
40%- 2x4 w/ 10 seconds rest 135#
60%- x3 w/ 30 seconds rest 198#
75%- x2 w/ 60 seconds rest 248#
80%- x1 w/ 120 seconds rest 265#
90%- x1 w/ 180 seconds rest 297#
95%- x1 w/ 180 seconds rest 315#(f)
98%- x1 w/ 180 seconds rest 323# DNA
100%- x1 w/ 180 seconds rest 330# DNA

After my failed attempt at 315#, I reduced the weight to 300 with better results. Foot positioning and grip made a lot of difference.
Increased to 305 and hit 315# on the last lift; hacked the last one with this technique https://www.youtube.com/watch?v=Dpgc7kOXqc8 (WSF)

WOD
8 Minute AMRAP

2 Alternating Row
2 Deadlift
2 High Pull

8 Minute AMRAP

2 Switch Lunges, left and right
2 Push Ups

For Time

1, 2, 3... 8 Burpee To Stand by 1
2, 4, 6... 16 Goblet Squat by 2
3, 6, 9... 24 KBS by 3

Switch Lunges were similar to this https://www.youtube.com/watch?v=p5Ziei8AlWc (WSF)

Completed 17, 8 and 17:42 with 2 pood kettlebell.

20181102

REST DAY

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts
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