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Old 07-17-2018, 08:36 PM   #1941
Michael A. Jones
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Re: Mike's Mad Log

20180717

Endurance

3 mile terrain run this morning. I hadn't run this course for quite some time, so it was time to get back off road.

Finished in 31:51.

Circuit Training
20-16-12, then run 140m

KB High Pull, 18#
Cossack Squats
box Plank with Alternating Leg Extension https://www.youtube.com/watch?v=T0gw10p6bwU (WSF)

Shoulder Taps
Skater Squats https://www.youtube.com/watch?v=7fiOCrY0FfA (WSF)
Long Arm Crunch https://www.youtube.com/watch?v=Isaikf_LQsA (WSF)

Ball Slam, 15#
No Moneys https://www.youtube.com/watch?v=SRE91IWnfc0 (WSF)
Pendulum Climber https://www.youtube.com/watch?v=nggOdxUV35A (WSF)

DB Deadlifts, 30#
Grasshoppers
Plank Arm Lifts https://www.youtube.com/watch?v=4g-a244x0zo (WSF)

Completed all four plus repeated Deadlifts in 38:30.

Conditioning
Interval circuit based on 12 Days of XMas

10 Squats
40 Jumping Jacks, then add 10 and new movement per round.

Push Ups
Plank Jacks
Burpees

Finished in 12:00.
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Old 07-19-2018, 09:34 PM   #1942
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Re: Mike's Mad Log

20180718

Hero WOD
Santiago
7 RFT
18 Dumbbell Hang Squat Clean, 35#
18 Pull Ups
10 Power Clean, 135#
10 Inverted Push Ups

U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, IL, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, GA, died on July 18, 2010, in Bagram, Afghanistan.

He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.


Completed in 40:00. Rest easy, Ranger!!

20180719

Weightlifting
2 rounds each superset

10 Wide To Close Floor Press, 35#
10 Face Pulls, red bands

20 Landmine Chest Press, 50#
10 Single Arm Rows, 45#

10 Floor Flyes, 20#
10 High Pulls

10 Hand Release Push Ups
5 Pendlay Rows, 135#
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Old 07-20-2018, 07:46 PM   #1943
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Re: Mike's Mad Log

20180720

Active Rest Day

Mobility

Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Recovery

10 Minutes of Qigong
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Last edited by Michael A. Jones : 07-20-2018 at 08:02 PM.
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Old 07-22-2018, 07:33 PM   #1944
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Re: Mike's Mad Log

20180721

WOD
Looking Four A Girl Like You
Betty
5 RFT
12 Push Press, left and right, 45#
20 Box Jumps, 20"

Diane
21-15-9
Deadlifts
HSPU

Grace
30 C&J, left and right

Charlotte
21-15-9
Overhead Squats
High Pull, left and right

20:40

20180722

Endurance
8 miles in 1:19:51
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Old 07-25-2018, 07:50 PM   #1945
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Re: Mike's Mad Log

20180723

REST DAY

20180724

Weightlifting

Cleans 5x3
155#

Back Squats 3x10
205# (bodyweight)

Front Squats 2x10
205#

20180725

Weightlifting

I followed Andy Speer's workout from bodybuilding.com

Triset:
Prone Y-press: 1x10
Prone floor swimmer: 1x12
Scap Raise: 1x 15, 5#
Triset:
Incline prone Cuban press: 2x8, 5#
Incline batwing row hold: 2x 20-sec. holds at top position, 20#
Push-up: 2x10 with hand release and scapula squeeze at bottom
Superset:
Paused Bench press: 6x3, 135# with 3-sec. pause on chest
Band pull-apart: 3x12 only with first three sets of bench
Superset:
Dumbbell bench press: 5x8, 45#
Bent-over barbell row: 5x10, 80#
Triset:
Single-arm dumbbell row: 3x8, 70#
TRX Y-fly: 3x10 performed like a suspended high row with a press to a Y position
TRX T-fly: 3x12
Superset:
Push-up: 4x10 squeeze at the top
Farmers carry: 4 sets of 100 feet, 70/80#, alternating side each round

WOD
25 Minute AMRAP
30 Mountain Climbers
1-20 KBS, 1.5 pood
1-10 Push Ups

Once 10 Push Ups are completed, 90 second rest, then resume increase of KBS.

I made it through to 20 with about 3 minutes remaining; coached and motivated class until time expired.
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Old 07-26-2018, 09:16 PM   #1946
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Re: Mike's Mad Log

20180725 Addendum

Weightlifting
Superset:
3x10 Alternating Hammer Curls, 30#
3x10 Triceps Press

20180726

Endurance
2 miles in 16:49. This was supposed to be a slow, recovery run.....

WOD
3 rounds
3 Minute AMRAP
3 Push Press, 45#
3 Burpees
3 Dumbbell Swings
6, 6, 6
3 Minute AMRAP
6 Overhead Squats
6 Pike Push Ups
5, 4+6, 4
3 Minute AMRAP
9 Alternating Ground to Overhead
9 Goblet Squats
9 Lateral Hops
3, 3, 3

Conditioning
22 minute of interval training. The intervals were 30:15 and continuous.
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Old 07-29-2018, 07:48 PM   #1947
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Re: Mike's Mad Log

20180727

REST DAY

20180728

Hero WOD
Bowen
3 RFT
800 meter Run
7 Single Leg Deadlifts, left and right, 45#
10 Burpees
14 Single Arm Thrusters, 45#
20 Box Jumps, 20#

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Completed in 23:40. Rest easy, Captain Bowen!!

20180729

I sat around for most of the day with no motivation and lethargic....
Found some motivation in the afternoon.

Endurance
3 miles completed in 101 degrees....27:34.
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Old 07-31-2018, 07:58 PM   #1948
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Re: Mike's Mad Log

20180730

REST DAY

20180731

Endurance

7 mile foot march with 35# pack and 20# plate carrier. Turned it into a WOD of sorts

Alternating 31 Squats and Push Ups each miles with the last being 31 Burpees.
Finished in 1:44:58.

Been gimping around since because my foot aches... This is unrelated to my march though. I think that my foot was in a bad position while sleeping on the sofa last evening....
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Old 08-02-2018, 01:58 PM   #1949
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Re: Mike's Mad Log

20180801

Weightlifting

Deadlifts
12-10-8-6-4
135-195-225-275-315#

Mobility
Resistance Band Drills
Lat Stretches
Serratus Wall Slides
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Old 08-02-2018, 08:21 PM   #1950
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Re: Mike's Mad Log

20180802

Hero WOD
Severin
For Time
50 Strict Pull Ups
100 Hand Release Push Ups
5k Run
Wear a weight vest, 20#

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.
Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby, and Sarah.


Completed Rx in 39:40.
De oppresso liber and Rest In Peace, SFC Summers!!

Conditioning
5 Intervals, 50:15
AMRAP 5- 10 Squats, 10 Lunges, 10 Calf Raises
AMRAP 5- 10 Push Ups, 20 Shoulder Taps
AMRAP 5- 20 Power Knees, left and right, 40 Cross Jabs
5 Intervals, 50:15
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