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Old 10-18-2017, 09:56 PM   #1761
Michael A. Jones
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Re: Mike's Mad Log

20171016

REST DAY

20171017

Endurance

20 minute temp run. My goal was to sustain a faster than 5k race pace for the duration.

To my surprise, I average an 8 minute mile and finished with just shy of 2.5 miles completed. Definitely need to incorporate more...Don't know why I have been scared of tempos....

20171018

Today's my birthday, so I didn't want to lay low like most people who feel older each year.

Weightlifting
Back Squats
5x3 275#

WOD
4 RFT
20 Taters 40#
10 Sit Ups

Rest 2 minutes, then

4 RFT
20 Box Jumps, 20"
200m Run

rest 2 minutes, then

4 RFT
20 KB Cleans
10 Push Ups

20:30
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Old 10-20-2017, 07:49 AM   #1762
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Re: Mike's Mad Log

20171019

Hero WOD
Gaz
For Time
1000 meter Run
Ground-to-Overheads (accumulate 2,000 kg)
1000 meter Run
Athlete may use any weight for the ground-to-overhead and perform as many reps as necessary to accumulate 2,000 kg for the movement. To determine how many reps are required at a given weight, divide 2,000 by the weight of your bar (in kilograms). For example, if you are using 60 kg you must perform 33.33 reps (round up to 34).

To calculate in pounds, divide 4,400 by the weight of your bar (in pounds).

Royal Marine Gary Wright (45 Commando) died as a result of injuries sustained when a suicide-borne improvised explosive device detonated next to the vehicle in which he was patrolling in Lashkar Gah, Helmand Province, Afghanistan on 19 October 2006.

I played safe and used 65# and completed the WOD in 16:48 Rx.

Rest in Peace, Gary!!

Weightlifting
Bench Press
1RM Projection- 235#
40%- 2x4 w/ 10 seconds rest 95#
60%- x3 w/ 30 seconds rest 140#
75%- x2 w/ 60 seconds rest 175#
80%- x1 w/ 120 seconds rest 190#
90%- x1 w/ 180 seconds rest 210#
95%- x1 w/ 180 seconds rest 225#
98%- x1 w/ 180 seconds rest 230#
100%- x1 w/ 180 seconds rest 235#

The NSCA protocols were spot on with today's lifts!

Conditioning30 minutes of HIIT with sprint finisher
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Old 10-20-2017, 01:13 PM   #1763
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Re: Mike's Mad Log

20171020

Active Rest Day

Circuit Training
MOOV Level 5

10 Minute, 3 sets
50 for 50 Jumping Jacks
50 for 50 Squats
19 for 20 Push Ups
50 for 50 sec Planks
40 for 40 Lunges
50 for 50 Crunches

Mobility
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
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Old 10-21-2017, 02:33 PM   #1764
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Re: Mike's Mad Log

20171021

Hero WOD
White
5 RFT
3 Rope Climbs subbed 6 Band Rows plus 10 https://www.youtube.com/watch?v=AWPJ31MEsho (WSF)
10 Toes-to-Bar subbed https://www.youtube.com/watch?v=jAkBykVzGBc (WSF)
21 Overhead Walking Lunges, 25#
400m Run

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.


We had no access to a bar nor ropes, so I utilized resistances bands to replicate upper body pulling during rope climbs, and the hip bridge for lower extremity work. I think it worked out pretty well.
Otis sit ups were done with same weight as OH lunges.

Completed in 19:15. Rest in Peace, Lieutenant White!!
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Old 10-23-2017, 10:30 AM   #1765
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Re: Mike's Mad Log

20171022

Endurance

Ran our City Manager's 5k for the first time. It was a great course but we got some unexpected rain during.....

I think it motivated me to run harder and PR'd my run with a time of 24:39!!!

Afterwards, some friends and I rode our bikes along the streets of the Siclovia route to check out the festivities. We were interested in Zumba nor R.I.P.P.E.D. (I think)
The course was about 5.5 miles.

20171023

REST DAY
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Old 10-24-2017, 07:41 PM   #1766
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Re: Mike's Mad Log

20171024

Weightlifting
Back Squat

Warm Up
5x135# and 3x225#

5x1 295#

WOD
5 rds
15 KBS 53#
5 Cleans, right
5 Rack Squat, right
5 Cleans, left
5 Rack Squats, left

Conditioning 20 minutes of HIIT
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Old 10-25-2017, 08:37 PM   #1767
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Re: Mike's Mad Log

20171024 WOD addendum

I wore my plate carrier during the WOD, and finished with 20 Burpee broad jumps.

20171025

WOD
15 Minute AMRAP
5 Power Cleans 135#
5 Bench Press 135#

11+3

For Time
400m Run with medicine ball, then
8 rounds
10 Atlas Lunges 20# https://www.youtube.com/watch?v=7hEXOc8JCJY (WSF)
40 Mountain Climbers, then
200m Run with medicine ball, then
4 rounds
10 Wall Ball
20 Russian Twists, then
100m Run with medicine ball, then
2 rounds
10 Wall Balls
10 Offset Push Ups

15:55
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Old 10-27-2017, 12:02 PM   #1768
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Re: Mike's Mad Log

20171026

Weightlifting
5x10 Front Delt Press 60#
2x10 Kneeling Landmine Press, l&r 35#
2x20 High Pulls 30#
2x10 KB Bottoms Up Press, l&r 15#
3x10 Banded Rear Flyes, l&r, small red band
2x10 Solo Shoulder Ball Toss 20# https://www.youtube.com/watch?v=auGffH3rrK4(WSF)
2x10 Y Raise 10#
2x10 No Moneys, green tube

Hero WOD
Forrest
3 RFT
20 Modified Pull Ups
30 Modified Toes to Bar
40 Burpees
800m Run

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.

He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

Completed in 25:05. Rest in Peace, Forrest!!

Conditioning 25 minutes of HIIT

Mobility
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
Old School Pulley

20171027

Active Recovery and Mobility

Stretching https://www.youtube.com/watch?v=kSO3kmGNWLc (WSF)
SmashweRX Super Triple https://www.youtube.com/watch?v=KH4scZwDlrk (WSF)
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Old 10-29-2017, 08:14 AM   #1769
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Re: Mike's Mad Log

20171028

WOD
30 Minute AMRAP
Roll die, then complete each exercise according to number rolled.
Snatch 45#
Sit Through
Goblet Squat
Tuck Jumps
Push Ups
1 or 2 = 6 reps
3 or 4 = 12 reps
5 or 6 = 18 reps

8 rounds

Hero WOD
Ashley Birt
11 RFT
29 meter Shuttle Run
10 Burpees
10 Sit Ups
10 Thrusters 45#

Corporal Birt paid the ultimate price for his country, Australia, on October 29th, 2011. He was killed in Kandahar, Afghanistan and is survived by his parents and brother.

As Rx, I completed the workout in 16:44. Rest easy, Corporal Birt!!
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Old 10-31-2017, 08:50 PM   #1770
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Re: Mike's Mad Log

20171029 and 20171030

REST DAYS

20171031

Endurance

Plan to run 10 miles turned into 12 miles....

My goal was to feel my pace and go easy. Actually, averaged a 9 minute mile or close to.
PR'd my 10k with a 55:20, and finished overall time of 1:15:47.
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