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Old 04-08-2017, 02:10 PM   #1631
Michael A. Jones
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Re: Mike's Mad Log

20170408

Endurance
One mile run to get loose this morning; 8:46

Hero WOD
Maupin
4 RFT
Run 800 meters
49 Push Ups
49 Sit Ups
49 Squats

Completed in 35:00. Rest easy , Staff Sergeant!!

Mobility
20 Minutes
Resistance Band Drills
Lat Stretches
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Old 04-10-2017, 08:52 PM   #1632
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Re: Mike's Mad Log

20170409

Circuit Training 40 minutes at Mary's class

Conditioning 40 minutes of Tabata and core training


20170410

REST DAY
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Old 04-11-2017, 08:50 PM   #1633
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Re: Mike's Mad Log

20170411

Mobility and Strength
6 Minutes UBE, 3 forward and 3 backward
Lat Stretches on physioball
10- Ten second hold Ys and Ts
Wall Walks
30 Rebounders
2 x15 each D1/D2, yellow band
60 Inclined Hand Taps
30 Inclined Push Ups

WOD
26 Minute AMRAP
4-8-12-16-12-8-4
Squat Thrust High Pull https://www.youtube.com/watch?v=zLhlD-BuiJg (WSF)
KBS
Jackknifes

14 rds

Conditioning 35 Minutes of interval training
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Old 04-12-2017, 09:21 PM   #1634
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Re: Mike's Mad Log

20170412

Endurance

Concentrated my running on speed training this morning.

2x 400m
2x 800m
2x 200m
4x 100m

Active rest for equal time that each interval took; ran at about 85% ME except the 100s. I went all out on those!! One of the hardest 2 miles that I've run...

Mobility
60 Minutes total thru the day...Sore.
Resistance Band Drills
Lat Stretches
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Old 04-14-2017, 10:47 AM   #1635
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Re: Mike's Mad Log

20170413

Mobility and Strength
6 Minutes UBE, 3 forward and 3 backward
Lat Stretches on physioball
10- Ten second hold Ys and Ts
Wall Walks
30 Rebounders
2 x15 each D1/D2, green band
60 Inclined Hand Taps
30 Inclined Push Ups

Circuit Training
40 Minute Clock with 4 Stations *30 reps each exercise

10 Burpees
Suicide

*Row, Push Press and Snatch 25#

*Goblet Squat, Walking Lunges and Broad Jump

*High Arm Crunch, Reverse Crunch, Butterfly Sit Up

100m Walk as active rest

I went through 3 times, and completed station 2 at time cap.

20170414

Active Rest Day

20 Minutes of "yoga" and 30 Minutes resistance band drills
lat stretches
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Old 04-15-2017, 11:40 AM   #1636
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Re: Mike's Mad Log

20170415

WOD
6 Minutes AMRAP for 4 rounds
10 Double Unders
15 Push Ups

5 Burpees
10 Snatches 25#

100m Run
20 Goblet Squats 25#

10 C&P 25#
3 Tuck Jumps
90 Seconds rest between AMRAPs

Completed 9, 6, 5 and 6 rounds respectively

Circuit Training
40 Minute Clock with 3 Stations *30 Reps/Seconds Each

Press
Viewer's Choice on Legs Exercise
Viewer's Choice Core Exercise

Run 100m, then Walk 100m as active rest

I completed 4 rounds , and got in 10 Presses before time cap.
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Old 04-17-2017, 08:19 PM   #1637
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Re: Mike's Mad Log

20170416

REST DAY

20170417

Mobility and Strength
6 Minutes UBE, 3 forward and 3 backward
Lat Stretches on physioball
10- Ten second hold Ys and Ts
Wall Walks
30 Rebounders
2 x15 each D1/D2, green band
60 Inclined Hand Taps
30 Inclined Push Ups
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Old 04-18-2017, 08:15 PM   #1638
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Re: Mike's Mad Log

20170418

Mobility
About 40 Minutes total thru the day
Resistance Band Drills
Lat Stretches

WOD
10 rounds
20 Push-ups
10 KBS 40#
20 Double Unders

Rested 2 minutes

5 rounds
32m Walking Lunges
5 Pull-ups
32m Sprint

90 seconds rest

5 rounds
10 Goblet Squats
10 Dips
80m Sprint
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Old 04-21-2017, 06:42 AM   #1639
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Re: Mike's Mad Log

20170419

Mobility
About an hour total thru the day
Resistance Band Drills
Lat Stretches

Conditioning
35 Minutes of interval training with my class

WOD
AMRAP 28
Run
10 Lunge C&P 25#
20 Double Unders
10 Sit Throughs
Rest 1 Minute
8 rounds
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Old 04-21-2017, 07:13 AM   #1640
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Re: Mike's Mad Log

20170420

I went for a follow up with my therapist. She reassured me that ROM will return and to be patient. Got 140 degrees flexion and was very happy! She officially cleared me to return to "normal" routine as best that I can and gave me some things to focus on; anterior deltoid development and strengthening as well as some adhesive capsulitis release https://www.youtube.com/watch?v=4Oc0_SvjUOA (WSF)

I actually did not work it because my technician almost made me tap out during our session...

But, I have "graduated" from physical therapy and can try to return to form, and lifting

Conditioning
30 Minutes of low impact HIIT with my class
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