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Old 03-09-2019, 08:21 PM   #2081
Michael A. Jones
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Re: Mike's Mad Log

20190309

WOD

I programmed a conglomeration of three Girls for class this morning.

All The Single Ladies
Annie
50-40-30-20-10
Single Unders
Sit Ups

Megan
21-15-9
Burpees
KBS, 50#
Single Unders

Lola
5 RFT
30 Single Unders
20 Knees to Elbows https://www.youtube.com/watch?v=Jb0uAjyZoCY (WSF)
10 Handstand Push Ups

I opted to do double unders following the Rx WODs. Finished in 22:45.
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Old 03-11-2019, 08:51 PM   #2082
Michael A. Jones
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Re: Mike's Mad Log

20190310

Endurance

I conducted a 5k ruck march with 22 Until None, my daughter and friends. I carried a 35# pack and wore my 20# plate carrier.

20190311

REST DAY

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts
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Old 03-14-2019, 06:06 AM   #2083
Michael A. Jones
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Re: Mike's Mad Log

20190312

Weightlifting
Deadlifts
Hypertrophy Sets
3x6 228#

In between sets, I did the following:
WOD
10 KB Gorilla Rows, 70#
10 KBS
10 Reverse Hypers

20190313

Weightlifting
Bench Press
Hypertrophy Sets
4x6 195#

Accessory Work
Hammer Curls
4x6, 35#

WOD
Fight Gone Bad Style with a twist for 29 Minutes
6 Plank Jacks+ Leg Lifts
Sandbag Bear Complex, 44#
6 KBS+ High Knees, 50#
6 Ball Slam+ Sit Ups, 15#
Burpees
1 Minute Rest
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Old 03-17-2019, 08:20 PM   #2084
Michael A. Jones
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Re: Mike's Mad Log

20190314

WOD
I programmed Humble Pi for Pi Day

AMRAP 20:19
3 Devils Press, 40#
14 Spuds

A Spud is a variation of the Tater but performed as a single handed DB swing to Goblet Squat.

Completed 14+ 3

20190315

REST DAY

20190316

WOD
Run
66 C&P, 40#
66 Goblet Squats
66 Push Press
66 DB Side Bends
66 Staggered Deadlifts
66 Burpees
66 High Pulls
66 Squat Jumps

27:30

20190317

Endurance
5 mile ruck march with 55# total in 1:19:00.

Hero WOD
AdamBrown
2 RFT
24 Deadlifts, 295#
24 Box Jumps, 24"
24 Wall Ball, 20#
24 Bench Press, 1953
24 Box Jumps
24 Wall Ball
24 Cleans, 145#

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed Mileitants.

He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.


I thought long and hard about scaling but went Rx. Bench and Cleans seemed to get easier during the second round...

Completed in 32:15.
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Old 03-19-2019, 07:41 PM   #2085
Michael A. Jones
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Re: Mike's Mad Log

20190318

REST DAY

I'm still supper sleepy.....

20190319

Endurance

Time for some speed work on the track....

4x 800 m repeats with 2 minutes rest between.

My splits were roughly 3:26, 3:33, and 3:37 for the last two. I had forgot how much of a suckfest 800s are

WOD https://www.youtube.com/watch?v=5yptvqtlq3g (WSF)

I followed the Onnit Primal Sandbag workout but was short on time.

Set A 1x5, 50#, left and right
2x10
Set B 2x5, left and right
1x4
Set C 5x5

Mobility
Resistance Band Drills
Lat Stretches
Athlean X Physioball
AthleanX Band Pull Aparts
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Last edited by Michael A. Jones : 03-19-2019 at 07:53 PM.
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Old Today, 02:02 PM   #2086
Michael A. Jones
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Re: Mike's Mad Log

20190320

Hero WOD
Maupin
4 RFT
Run 800 meters
49 push-ups
49 sit-ups
49 squats

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.


Completed RX in 28:20.

Mobility
Resistance Band Drills
Lat Stretches
Athlean X Physioball
AthleanX Band Pull Aparts

20190321 and 20190322

REST DAY
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