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Old 05-16-2018, 08:37 PM   #1901
Michael A. Jones
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Re: Mike's Mad Log

20180516

Weightlifting
Deficit Deadlifts, 2.5"
4x5 275#

Strength and Mobility
3 rds
20 Serratus Rows, black bands https://www.youtube.com/watch?v=X7seLhFckR4 (WSF)
20 each Functional Movement Plane Matrix

Passive Hang https://www.youtube.com/watch?v=iIVg_KK_Uzs (WSF)
3 x :30
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Old 05-17-2018, 08:18 PM   #1902
Michael A. Jones
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Re: Mike's Mad Log

20180517

WOD
27-21-15-9
AD for Cals
Sandbag Cleans, 55#
Front Squats
Burpees over Bag

24:04

Cash Out- 10 Medicine Ball Catapults, 40# https://www.youtube.com/watch?v=kaWzXCNnAGo (WSF)

Strength and Mobility
SmashweRx Bulletproof System https://www.youtube.com/watch?v=vsdkQWTU1HU (WSF)

I love Trevor's videos!! I have found a lot of relief and regained needed ROM by following his advice.
Honestly been slacking lately and wanted to reengage working on my shoulder...Since I have not been able to get back into PT of late, I figured that this is my best option.
This system lit me up!!! But, I can say that I felt significant improvement after doing the drills throughout the day.
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Old 05-19-2018, 02:50 PM   #1903
Michael A. Jones
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Re: Mike's Mad Log

20180518

REST DAY


20180519

Endurance
I ran a 5k this morning to help motivate my class participants. Nothing glamorous...Finished in a decent 27:15.

Hero WOD
Harper
AMRAP in 23 minutes
9 Chest-to-Bar Pull-Ups- Scaled to HRPU
15 Power Cleans (135/95 lb)-Scaled to DB Hang Cleans, left and right
21 Air Squats
400 meter Run with a DB, 35#

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

5+60

Rest in Peace, Brad Harper!!

Bootcamp

Since today is Armed Forces Day, I put together a workout using the five service branches.

Army- 800m hump with 20# sandbag
Navy- 4 rds 20 Flutterkicks, 20 Swimmers and 5 Burpees
Air Force- 4 rds 20 Squat jumps and 60 Single unders
Marines- 4 rds 20 Push press, 15# and 10 Walking Lunges w/DB
Coast Guard- 4 rds :40 Hollow hold and 20 Push ups

I finished in 24:00.

Strength and Mobility
SmashweRx Bulletproof System
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Old 05-22-2018, 08:16 PM   #1904
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Re: Mike's Mad Log

20180520

REST DAY

20180521

Chipper Circuit Training
20s
Burpees
Ball slam, 30#
Russian twists
Sit Throughs

30 Squat Jumps
60 Single Unders
30 Renegade Rows, 30#
:60 plank

:60 High Plank
60 Mtn Climbers
60 DB Uppercuts, 10#

40s
Step and Press, 35#https://www.youtube.com/watch?v=0ogD0g85qEY (WSF)
Cossack Squats
Shoulder taps
Flutterkicks


50s
Skaters
Dead row, 45#
Jackknifes

200m Run
40 Sit-ups
30 walking lunges
20 Pull Ups
10 HRPU

32:23

Strength and Mobility
SmashweRx Bulletproof System
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

20180522

Hero WOD
Lee Rigby
For Time
22 calorie Row- Airdyne
25 Squat Cleans (42.5/30 kg)-95#
22 Double-Unders
25 Bar Over Burpees
22 Double Unders
25 Push Presses (42.5/30 kg)
22 Double-Unders
25 Pull Ups
22 calorie Row

Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humurous, generous and loving. He was tragically killed on May 22, 2013 in an attack close to his home barracks. Drummer Rigby, 25 from Manchester, leaves behind a two year old son, Jack, his mother and step-father and four sisters.

Completed in 14:26. Rest easy, Lee!!

Weightlifting
Inclined Bench Press, DB, 35# 3x10
Barbell Row, 95# 3x10
Single Arm Landmine Press, empty bar 3x15
Single Arm Straight Pull Down, blue band 3x20 https://www.youtube.com/watch?v=oDNVMEyRDlk (WSF)
Inclined Bench Alternating Biceps Curls, 20# 3x20
Inclined Bench Triceps Press, 20# 3x20

Strength and Mobility
SmashweRx Bulletproof System
Resistance Band Drills
Lat Stretches
Serratus Wall Slides
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Old 05-23-2018, 08:15 PM   #1905
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Re: Mike's Mad Log

20180523

Weightlifting

Front Squats
Warm Up 10 x 135#
4x4
225-245-265-285#

Back Squats
2x6
295#
325#

Hero WOD
Wood
5 RFT
Run 400m
10 Burpee Box Jumps
10 High Pulls, 30#
10 Thrusters, 30#
Rest 1 minute
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Completed in 22:40.

Rest in Peace, Sergeant Wood!!
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Old 05-24-2018, 08:12 PM   #1906
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Re: Mike's Mad Log

20180524

Endurance
Logged 4 miles in 35:19. Thought I was running in a sauna..... It was so humid that the roads were saturated without it raining.

WOD
E2MOM for 28

10 Mountain Climber Push Ups, then

Snatch AMRAP with time remaining, 30#

60 Single Unders, then

Goblet Squats AMRAP with time remaining, then

Rest

Total score 520 reps

Strength and Mobility
SmashweRx Bulletproof System
Resistance Band Drills
Lat Stretches
Serratus Wall Slide
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