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Old 08-03-2018, 08:36 PM   #1951
Michael A. Jones
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Re: Mike's Mad Log

20180803

Active Rest Day

Recovery
I did 20 minutes of Tai Chi https://www.youtube.com/watch?v=i0j5dSjme-Y (WSF)

Mobility
Resistance Band Drills
Lat Stretches
Serratus Wall Slides
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Old 08-06-2018, 07:44 PM   #1952
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Re: Mike's Mad Log

20180804

WOD
Battle of the Sexes
23 Minute AMRAP
1 Round of Lola
30 Double Unders
20 Knees-to-Elbows
10 Handstand Push-Ups
Macho Man
3 Power Cleans, left and right, 35#
3 Front Squats, left and right
3 Jerks, left and right
Isabel
30 Snatches, 35#
1 Round of Dan
21 Overhead Squats
400m Run

3 rounds

20180805

Endurance
5k in 27:23. This was meant to be a lazy run with a slow pace but didn't work out that way....

Strength
4 rounds
10 Seated Band High Rows, black https://www.youtube.com/watch?v=8dfvrWQ-wjg (WSF)
10 Seated Pull Aparts, red https://www.youtube.com/watch?v=OmNGpQ9cOCQ (WSF)

20180806

Mobility
Resistance Band Drills
Lat Stretches
Serratus Wall Slides
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Old 08-07-2018, 07:37 PM   #1953
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Re: Mike's Mad Log

20180807

Weightlifting

Back Squats
3x3 304#; 80% 1 RM

Speed Sets
3x10 225#
Rested 1 minute between efforts

Cleans
3x1 170#

Conditioning 30 minutes of interval training

Mobility
Resistance Band Drills
Lat Stretches
Serratus Wall Slides
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Old 08-08-2018, 08:17 PM   #1954
Michael A. Jones
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Re: Mike's Mad Log

20180808

Hero WOD
TK
AMRAP in 20 minutes
8 Strict Pull Ups
8 Box Jumps, 30"
12 KBS, 2 Pood

U.S. Army Major Thomas E. Kennedy, 35, of West Point, NY, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan.

He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.


Scaled to 30" because that's the highest box on hand. Completed 9+4.

Rest Easy, Major Kennedy!!

Mobility
Resistance Band Drills
Lat Stretches
Serratus Wall Slides
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Old 08-09-2018, 08:54 PM   #1955
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Re: Mike's Mad Log

20180809

Strength and Mobility

Began with https://www.youtube.com/watch?v=SV7l1sfEmO0 (WSF)

Critical Bench Drills https://www.youtube.com/watch?v=356F9A33KkY (WSF)

I followed the entire sequence twice but only one round of Flyes and Side Planks; too painful.

Also, I did some internal and external rotation drills with bands.

Tribute WOD
Dee
4 Rounds For Time
40 Air Squats
30 Hand-Release Push-Ups
20 Burpees
400 meter Run
Tennessee Bureau of Investigation (TBI) Special Agent De’Greaun "Dee" Frazier was shot and killed in the line of duty during an undercover drug operation in Jackson, Tennessee on August 9, 2016. Agent Frazier leaves behind a wife and two children. He devoted his life to protecting and serving his community.

Completed Rx in 29:00.
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Old 08-11-2018, 11:23 AM   #1956
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Re: Mike's Mad Log

20180810

Active Rest Day

Mobility
Critical Bench Drills
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

20180811

Calendar WOD
In Teams of 2, AMRAP 20

18 KB High Pulls, 40#
8 KB Knees to Elbow
11 KBS

*Partner A runs 100m out and back, then 200m out and back while Partner B works through the AMRAP. Once Partner A returns from the run, they take over on the AMRAP and Partner B runs.

My partner was a total badass this morning!!! She pushed hrder than I have seen her in the past.
We completed 13 rounds!

Circuit Training
20 KBS, 40#

40 High Knees

20 KB High Pulls

40 Mountain Climbers

20 Goblet Squats



20 Push Ups

40 High Knees

20 Ball Slams, 15#

40 Mountain Climbers

20 Lunges



20 KB Low Cossack Squats, 40#

40 High Knees

20 Band Rows, black

40 Mountain Climbers

20 Good Mornings



20 Shoulder Taps

40 High Knees

20 Broad Jumps

40 Mountain Climbers

20 Front Kicks

1 Minute rest between each. After completion, rest 3-5 minutes and repeat.
The focus was to work each circuit with no rest.
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Old 08-12-2018, 09:45 PM   #1957
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Re: Mike's Mad Log

20180812

Endurance

We did some light hiking at Garden of the Gods and walked around Glen Eyrie Castle.

Planning to attend a CrossFit style workout at the resort fitness center in the morning....
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Old 08-14-2018, 04:37 PM   #1958
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Re: Mike's Mad Log

20180813

WOD
4 rounds
20-16-12-8 Cal Row
10 KBS, 70#
10 Cleans, 125#

90 seconds rest between rounds

Endurance
4x100m Sprints

13% grade with a 39' gain beginning at 6041'.

20180814

Endurance

The family and I walked around Seven Falls this morning. My daughter and I humped 185 steps up to the Eagle's Nest, then I went solo 224 more to get better photos of the falls.
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Old 08-16-2018, 09:51 PM   #1959
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Re: Mike's Mad Log

20180815

REST DAY

20180816

Endurance

2 mile run in 17:10.

Conditioning 25 minutes of interval training
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Old 08-17-2018, 07:54 PM   #1960
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Re: Mike's Mad Log

20180817

WOD
27-21-15-9
Cals on Airdyne
Pull Ups
Floor Press, 90#
Deadlifts, 135#
Ball Slam, 30#

Completed in 19:00. The ball slams were the most tasking at the end....

Mobility
Passive Hang https://www.youtube.com/watch?v=iIVg_KK_Uzs (WSF)
3 x :30
Band Man Shoulder Stretch https://www.youtube.com/watch?v=CVfTMbT-8Ls (WSF)
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