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Old 01-16-2019, 01:48 PM   #2051
Michael A. Jones
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Re: Mike's Mad Log

20190115

Weightlifting
Strength Sets
Push Press
6x3 90%
140#

Auxiliary Work
Half Kneeling Landmine Press
2x10, 45#
2x6, 55#
2x2, 60#

Standing Lateral Raises
3x10, 5#

Incline Rear Delt Flyes https://www.youtube.com/watch?v=ITFP6GccSHw (WSF)
3x10, 5#

KB Pendlay Rows
4x20, 50#

WOD
5 Rounds
20 Double Unders
10 Push Press, 30#
5 Neutral Grip L Pull Ups https://www.youtube.com/watch?v=CVi1l_buy0Y (WSF)

20190116

Weightlifting
Squats
Strength Sets
4x4 85%
315#

Deadlifts
Hypertrophy Sets
4x4 80%plus
305#

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts
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Old 01-18-2019, 10:03 AM   #2052
Michael A. Jones
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Re: Mike's Mad Log

20190117

Weightlifting

Cleans
Strength Sets
5x4 82%
155#

I chose a wider stance than usual and it seemed to work out pretty well. I felt that my feet were in a more stable position.

WOD
4 RFT
5 Modified MUs https://www.youtube.com/watch?v=nEiltvWL4jg (WSF)
15 KBS, 53#
10 cal AD
5 Sandbag Get Ups, 50#

11:42

The muscle up scale was right on point. I didn't use my legs throughout the workout and the transitions were solid.

Mobility
AthleanX Band Pull Aparts

20190118

Recovery and Mobility
Qigong
Athlean X Physioball
AthleanX Band Pull Aparts
Movement Lab Drills
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Old 01-19-2019, 08:44 PM   #2053
Michael A. Jones
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Re: Mike's Mad Log

20190119

WOD
For Time

Goblet Squat 80-64-50-32-16-8

KBS 60-42-30-16-8-4

Single Unders 100-90-80-70-60-50

KB High Pulls 30-26-22-18-14-10

Completed in 19:50 with 52# bell.

Weightlifting
Bench Press
Hypertrophy Sets
6x4 78%
203#

Hammer Curls 5 second eccentric
3x10 30#

Inclined Bench Curls
2x10 30#

Skullcrushers
3x15 40,50,60#

Inclined Bench Kickbacks https://www.youtube.com/watch?v=ZScEnmvU_u0 (WSF)
2x15 30#
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Old Yesterday, 08:40 PM   #2054
Michael A. Jones
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Re: Mike's Mad Log

20190120

Endurance

I really have to buckle down and put in some miles prior to my March half marathon....
8 miles seemed about right

I managed a good pace but had to slow at mile four due to shin pain. I stppoed at miles four, and six to stretch.

Finished in 1:13:10.

20190121

REST DAY

20190122

Weightlifting
Box Squats
Hypertrophy Sets
4x12 60%
219#

Hurricane Circuit
20 seconds on the Airdyne prior to each round; 3 rounds each

6 Box Jumps, 24"
10 AbMat Sit Ups

6 Ball Slams, 40#
10 Push Ups

6 Pull Ups
10 KBS, 80#

6 Squat Cleans, 30#
10 KTE
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