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Old 12-24-2018, 02:56 PM   #2041
Michael A. Jones
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Re: Mike's Mad Log

20181222

WOD
25 Minute AMRAP
9 Goblet Squats, 35#
9 Snatch, left and right
25 Sit Ups
Run 200m
25 Single Leg Deadlifts, left and right
9 C&P, left and right
9 Box Jumps, 20"
25 Russian Twists
1 Holiday Party Crasher (Burpee with 2 Sit Throughs and 4 Mountain Climbers)

Completed 3+52+Run+50

20181223

WOD
Brute Force 12 DOC
1 Thruster
2 High Pull
3 Push Up
4 Lateral Hop
5 Burpees
6 Lunges
7 Swing
8 Bearhug Squat
9 Ground to Shoulder
10 Back Squat
11 Shoulder to Shoulder
12 Get Up


Charity workout dedicated to raising awareness for the Police Unity Tour dedicated to remembering our fallen officers and, 555 Fitness dedicated to help reducing the number of line-of-duty deaths in the fire service attributed by cardiac-related events.

I went Rx and finished in 38:39; 55# bag and 20# vest.

Endurance
Moderately paced 2 miles to recover post WOD.

20181224

Endurance
I ran the Frosty Five:5k/5 Miler again this year but opted for the 5 miles this time.
It really wasn't that bad and finished 5.5 miles in 48:51.

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts
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Last edited by Michael A. Jones : 12-24-2018 at 02:57 PM. Reason: additional content
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Old 12-25-2018, 07:00 PM   #2042
Michael A. Jones
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Re: Mike's Mad Log

20181225

Active Rest Day

Mobility
AthleanX Band Pull Aparts
Yuri Mobility Drill https://www.youtube.com/watch?v=6y_AU-aGhVE (WSF)
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Old 12-28-2018, 04:55 PM   #2043
Michael A. Jones
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Re: Mike's Mad Log

20181226

Weightlifting
Deadlifts
Strength Sets
7x1 85%
325#

Conditioning 30 Minutes of Interval Training

WOD
30 Minute AMRAP
Divided your bodyweight by weight used for WOD. Number is rep scheme.
C&P, left and right
Push Ups
Every 4 rounds, completed 100 m Run

I used a 35# and reps were 6. I managed 16 rounds.

20181227

Weightlifting
Cleans
Strength Sets
5x3 90%

My lifts were successful but not pretty....I need to work more on getting under the bar better.

WOD
6 Minute EMOM x 4
6 Snatch
R.A.T. Squat Thrusts/ Leg Lifts / Goblet Squats /Sit Throughs

Every minute on the minute, perform 6 Snatches, then ME movements; R.A.T. (Remaining Allotted Time).

Scored- 150-134-144-148

20181228

REST DAY
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Old 12-31-2018, 07:50 AM   #2044
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Re: Mike's Mad Log

20181229

WOD
Minute AMRAP
400 m Run
21-15-9
Squat Cleans, left and right, 35#
Dips
30 Snatch
Rest 90 seconds

I programmed some running with dumbbell variants of Elizabeth and Isabel. I completed 3 rounds plus 200 m.

Circuit Training
4 rounds, 6 reps each
Sumo Squat
Clean
Reverse Lunge
Kneeling Press

2 Interval Sprints, 100 m
Rest 2 Minutes

4 rounds, 6 reps each
Rack Cossack Squat
Push Press
Single Leg Deadlift
High Pull

Sprint 100 m
Rest 1 Minute

Core Rotisserie
30 seconds each
Hollow Hold
Side Plank
Plank
Side Plank

20181230

Weightlifting
Bench Press
Hypertrophy Sets
4x6 80%
208#

Endurance
1 mile post workout in 7:49

20181231

Active Rest Day

Recovery and Mobility
Qigong https://www.youtube.com/watch?v=UZhwW_wBP6c (WSF)
Athlean X Physioball
AthleanX Band Pull Aparts
Movement Lab Drills
Core https://www.youtube.com/watch?v=gusQxUrFIVc (WSF)
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Old 01-01-2019, 10:47 PM   #2045
Michael A. Jones
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Re: Mike's Mad Log

20190101

Weightlifting
Squats
Hypertrophy Sets
4x6 80%plus
295#

I had planned on 6x6 but my left knee hurt like hell during my fourth set, so I called it.

Auxiliary Work

KB Single Leg Deadlifts, 80#
4x10

Good Mornings, 135#
5x5

Banded Lateral Hip Walk
2x20
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Old 01-03-2019, 09:51 PM   #2046
Michael A. Jones
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Re: Mike's Mad Log

20190102

Weightlifting
Strict Press
Hypertrophy Sets
6x2 85%plus
132#

Auxiliary Work

Seated DB Press
4x10, 45#; last two rounds, I incorporated a band for additional resistance https://www.youtube.com/watch?v=4uMu9KfnHxw (WSF)

Clubbell Gamma Cast
2x10, 20#

Clubbell Torch Press
2x10, 20#

Straight Arm Dumbbell Kickbacks https://www.youtube.com/watch?v=1fmEua5bV3M (WSF)
2x10, 12#

WOD
3 Minute AMRAP for 7 Rounds
15 Thrusters, 35/30#
10 Sit Ups
5 Push Up

3,3 (35#), 2, 2, 2(35#), 3, 3(30#)

20190103

Endurance
3 miles in 31:00

My left lower leg was on fire at mile two, so I stopped to stretch. After that, I managed to jog and walk for half mile. The pain made me reconsider finishing. I eventually walked the remaining distance....

My new shoes, not thoroughly broken in, and not enough warm up played a big role in why my leg seized up. Lesson learned and that's why I train.

Core
https://www.youtube.com/watch?v=gusQxUrFIVc (WSF)

WOD
For Time

40 Pull Ups
40 Pike Push Ups, then

10 Rounds of DT, alternate sides each round
12 Single Leg Offset Deadlifts, 30#
9 Hang Power Cleans
6 Push Jerks

20:00ish
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Old 01-05-2019, 09:50 PM   #2047
Michael A. Jones
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Re: Mike's Mad Log

20190104

REST DAY

20190105

Weightlifting
Deadlifts
Hypertrophy Sets
6x6 70%
266#

Core
10 Core vacuums
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Old 01-08-2019, 07:49 PM   #2048
Michael A. Jones
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Re: Mike's Mad Log

20190106

Endurance

3 miles in 24:45

20190107

Active Rest Day

Mobility
Shallow's Mobility Drills https://www.youtube.com/watch?v=VzE7ZRKv-0o (WSF)

Core
20 minutes of core focused HIIT

20190108

Challenge WOD
Operator Ugly
https://www.muscleandfitness.com/wor...-operator-ugly (WSF)

I completed this workout RX minus the bench press. I left a 1" buffer as a safety precaution.

I scored 158 which is well above my prediction of 107...Passed the run portion with 29:47.

Individual event scores were:
Bench-21
Front Squat-20
Deadlift-20
Sprints-49
Pull Ups-16
Get Ups-32
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Old 01-11-2019, 07:02 AM   #2049
Michael A. Jones
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Re: Mike's Mad Log

20190109

Weightlifting
Superset, 4x10
Box Goblet Squats, 80#
Box Squat Jumps

Superset, 4x10
Single Leg Deadlifts, 90#
Curtsy Squats

20190110

Weightlifting
Cleans
Hypertrophy Sets
4x4 78%
148#

WOD
CompTrain Death Race
5 RFT
15 Cal Bike
10 Burpees
https://www.youtube.com/watch?v=CIe14EEXruQ (WSF)

8:23
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Old 01-14-2019, 02:18 PM   #2050
Michael A. Jones
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Re: Mike's Mad Log

20190111

REST DAY


20190112

WOD
For Time
50 Devils Press, 35# https://www.youtube.com/watch?v=0tonI1 (WSF)
150 Bench Core Tucks https://www.youtube.com/watch?v=MLovZSvLQXs (WSF)
Run 1 Mile
150 Bench Core Tucks
50 Devils Press

Completed in 31:00

20190113

Endurance
Long training run in the morning before the sun was up.

My goal was to establish a 9:30 pace and maintain it. I began too fast but settled in after three miles. I held onto about a 9:15 throughout from there.

I'll be concentrating more along these lines in preparation for my half marathon March 3rd.

Finish time was 1:07:54.

Weightlifting
Bench Press
Strength Sets
2x4 90%plus
235#

Hypertrophy Sets
6x6 75%
195#

Core
AbMat Sit Ups
2x25

Mobility
AthleanX Band Pull Aparts

20190114

REST DAY
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