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Old 04-29-2018, 08:10 PM   #1891
Michael A. Jones
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Re: Mike's Mad Log

20180429

Endurance

4 miles in 36:29. I had planned on running slower.....

Circuit Training
2 rounds each

20 Shoulder Taps, 10#
30 Front Squats, 20#
40 Mountain Climbers

15 Side Planks
15 Toe Touches
1 Minute Plank, then

1 Minute High Knees
10m Walking Lunges with rotation
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Old 05-01-2018, 07:55 PM   #1892
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Re: Mike's Mad Log

20180430

REST DAY

20180501
Hero WOD
T.U.P.
15-12-9-6-3
Power Cleans, 115#
Pull Ups
Front Squats, 135#
Pull Ups

U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.

Scaled cleans to 115#; still gunshy about them... Practiced butterfly pull ups and completed in 14:40. Rest in Peace, SSG Simpson!!

Conditioning
HIIT for reps, 30:30 x 5
180 Degree Jumps
Plank Jacks
Lateral Touchdowns https://www.youtube.com/watch?v=EbwxLEKPCIU (WSF)
Crab Toe Touch
Mountain Climbers

Object is to count reps per round and match intensity over subsequent rounds.
Scored 170, 185, 196, 220 and 226

Mobility
Resistance Band Drills
Lat Stretches
Vegher Drill for about 10 minutes
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Old 05-02-2018, 08:12 PM   #1893
Michael A. Jones
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Re: Mike's Mad Log

20180502
Weightlifting
Squats
3x10
311-304-285#

Revisited the scheme from last week and used 82% on the first set.

Deadlifts
Block Pulls, 4"
3x1 355#

3 rds
10 KBS, 80#
15 Bent Over Rows, 70#

Mobility
Resistance Band Drills
Lat Stretches
Vegher Drill for about 10 minutes
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Old 05-03-2018, 08:20 PM   #1894
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Re: Mike's Mad Log

20180503

Endurance
2.5 miles in 22:30. This was supposed to be a light run to shake off some soreness. I'm really thinking about switching back to my Brooks for slower paced workouts; Altras are awesome but I've been running almost too efficiently...

WOD

8 Minute AMRAP for 3 Rounds

Run 200m prior to each couplet

2 Rounds
20 C&P
20 Push Ups, then R.A.T. (Remaining Allocated Time)Goblet Lunges

2 Rounds
20 High Pulls
20 Pull Ups, then R.A.T. Squat Jumps

2 Rounds
20 DBS
20 Single Leg Deadlifts, then R.A.T. Flutterkicks

2 Minutes rest between couplets.

Scored 70, 100 and 300
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Old 05-05-2018, 01:42 PM   #1895
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Re: Mike's Mad Log

20180504

REST DAY


20180505

Circuit Training
We did some Hurricane style circuits at the park this morning.

40 Minute Clock
Run 120m prior to each rounds; 3 Rounds per station with 10 reps

Front Squats, 25#
High Pull
Back Squat

Sandbell Halo, 12#
Wood Chop
Lateral Lunge Touchdowns https://vimeo.com/172123248 (WSF)

Declined Box Push Ups
Box Straddle Jumps
Standing Knee to Elbow

OH Lunges, 50#
Triceps Press, 35# https://www.youtube.com/watch?v=ARg0k-D3Dpc (WSF)
Oblique Twists, 35# https://www.youtube.com/watch?v=flYbOp-tNic (WSF)

I completed the full workout, rest 4 minutes and finished the first station again.

Mobility
Resistance Band Drills
Lat Stretches
Vegher Drill for about 15 minutes
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Old 05-07-2018, 08:03 PM   #1896
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Re: Mike's Mad Log

20180506

Hero WOD
Lovelace
For Time
5 mile run
6 minute Plank Hold (cumulative)
20 Burpee Pull-Ups
160 Walking Lunges
64 Push Ups
64 Sit Ups

Created in honor of James Derek Lovelace of Thomasville, GA, USA.
At the time of his passing, on May 6 2016, he was doing introductory water training in Coronado to be a SEAL. The workout's total # of reps equal 319 which was Derek's BUDS class number.


Rx in 1:15:45. The hardest part was the lunges....

Fair winds and following seas, James!!

20180507

Active Rest Day

I did a bit of core work with class.

Mobility
Resistance Band Drills
Lat Stretches
Vegher Drill for about 15 minutes
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Old 05-09-2018, 08:44 AM   #1897
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Re: Mike's Mad Log

20180508

Endurance

4 mile foot march with 35# pack and I wore my plate carrier, 10#. I wanted more challenge, so I went to the park to get off road and with elevation.

My goal was to maintain a 15 minute mile....I was not successful across the first two miles, but stepped it up on the back half.

Finished in 59:10.

Circuit Training/Weightlifting

I followed this with mods; upward fly for raises and Pendlay Row for bent over rows https://www.youtube.com/watch?v=gCoAUAFJ6SQ (WSF)
1. One arm shoulder press, 30#
2. Front raises / Biceps curls, 25#
3. Triceps Push Ups (On KB )
4. One arm rows, 70#
5. Lower back extensions

I completed 4 rounds.
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Old 05-10-2018, 08:29 PM   #1898
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Re: Mike's Mad Log

20180509

WOD
30 Minute AMRAP
15 C&J, 30#
30 Single/15 Double Unders
15 C&J
Rest 1 Minute every other round

8 rounds

20180510

Weightlifting

Front Squats
3x5
135-165-195#

Oh how I've missed these!!! The only problem was lack of musculature in my shoulders to cushion the bar...

WOD

30 Minute AMRAP
Divided your bodyweight by weight used for WOD. Number is rep scheme.
Squat Cleans
Plank Jacks
Floor Press, left and right
Every 5 rounds, completed 10 Tuck Jumps and rest 1 Minute

I used a 35# DB at 205#, so reps were 6(rounded up).

I completed 22 rounds+12

Conditioning Sparingly did some interval training with my class tonight.

Mobility
Resistance Band Drills
Lat Stretches
Vegher Drill for about 15 minutes
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Old 05-13-2018, 09:11 AM   #1899
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Re: Mike's Mad Log

20180511

Active Rest Day

Mobility and Strength
Resistance Band Drills
Lat Stretches
Vegher Drill for about 15 minutes
Functional Movement Plane Matrix https://www.youtube.com/watch?v=a6cKcBEUPOM (WSF)

20180512

WOD
Every 3 Minutes for 8 Rounds
200m Run
25 KBS, 1.5 POOD
15 Push Ups

Hero WOD
Desforges
5 Rounds For Time
12 Deadlifts, 225#
20 Pull Ups (some assisted)
12 Clean-and-Jerks, 95#
20 Knees to Elbows

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, MA, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his parents David and Arlene, and his loving sister Janelle.


Completed in 25:50. Semper Fidelis, Sergeant!!

Mobility
Resistance Band Drills
Lat Stretches
Serratus Wall Slides https://www.youtube.com/watch?v=LcuPorXgSio (WSF)

20180513

Endurance

200m hill repeats....

I ran these as a strides drill, and jogged down as recovery. The slope was 6% which was perfect for what I wanted to work.

I ran 8 laps equaling 2 miles.

Mobility
Resistance Band Drills
Lat Stretches
Serratus Wall Slides
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Old 05-15-2018, 08:18 PM   #1900
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Re: Mike's Mad Log

20180514

REST DAY

20180515

Endurance

6.6 mile trail run this morning. The humidity was insane which made the run more laborious.

Hero WOD
Joshie
3 RFT
21 Dumbbell Squat Snatches, Right Arm (40/25 lb)
21 L Pull-Ups
21 Dumbbell Squat Snatches, Left Arm (40/25 lb)
21 L Pull-Ups

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.


I scaled to 35#, did hang snatches and only did L Pull Ups during initial round. After that, I did inverted rows.
I was gassed after my run.....Finished in 25:00.

Rest easy, Staff Sergeant!!
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