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Old 09-14-2017, 09:15 PM   #1741
Michael A. Jones
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Re: Mike's Mad Log

20170913

Active Rest

Mobility
SmashweRX Ultimate Three

20170914

Mainsite WOD 170914

Followed Rory McKernan's tips on how to tackle this workout. I took about 30 minutes of drills to get ready for this one. I couldn't recall my last front squat PR, so I shot for 310# going into round 8; worked out well!! After completion, I went back and found my previous PR was 320# on Dec. 30th, 2015.

Front Squat
5-5-3-3-3-1-1-1-1-1
185-205-225-245-265-285-305-310-315-325# (New PR)

Conditioning 30 minutes of interval training
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Old 09-15-2017, 08:47 PM   #1742
Michael A. Jones
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Re: Mike's Mad Log

20170915

Weightlifting

4 round Superset
10 Physioball Chest Press 50# https://www.youtube.com/watch?v=2J-i0Kq3r-4 (WSF)
10 Physioball Crush Press https://www.youtube.com/watch?v=nfggWKR3w34 (WSF)

2 Minutes Rest

4 round Superset
10 DB Rows
10 Alternating Curls
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Old 09-17-2017, 08:03 PM   #1743
Michael A. Jones
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Re: Mike's Mad Log

20170916

WOD
26 Minute AMRAP
2 Single Leg Deadlifts 30#
2 C&P
2 Rack Lunges
2 Jerks
*Complete movements on both sides (1 round), then add 2 reps until you reach 10. Rest and restart at 2.

Completed 10 rounds.

Conditioning 15 minutes of interval training

20170917

Endurance

"Intermittent Strides and Interval" run this morning. The concept is a hybrid Fartlek while working on striding.
It was kind of cool , and a change of pace. I did just under 2.5 miles.

Circuit Training
Alphabet Workout

M-20 Push Ups
I- 1 minute Plank
C- 20 Lunges
H- 40 Mountain Climbers
A- 20 Squat Jumps
E- 1 Minute Wall Sit
L- 30 Jumping Jacks
J- 30 Crunches
O- 15 Diamond Push Ups
N- 12 Burpees
E- 1 Minute Wall Sit
S- 20 Dips, then 4 Laps around b-ball court
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Old 09-18-2017, 08:08 PM   #1744
Michael A. Jones
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Re: Mike's Mad Log

20170918

Active Rest Day

Mobility
SmashweRX Indestructible Shoulders
SmashweRX Thoracic Fix
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Old 09-19-2017, 10:52 AM   #1745
Michael A. Jones
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Re: Mike's Mad Log

20170919

I've been itching to get back to more weightlifting, and deadlifts are at the top of my 'to do list.'

I knew better than to begin where I left off numbers wise, so use the National Strength and Conditioning Association (NSCA) 1RM Protocols.

Weightlifting
Warm Up
3x15 Air Squats
3x10 Good mornings w/ emptiy bar
Spent about 10 minutes going over approach, foot placement, and practiced some hinging.


1RM Projection- 345#
40%- 2x4 w/ 10 seconds rest 140#
60%- x3 w/ 30 seconds rest 210#
75%- x2 w/ 60 seconds rest 260#
80%- x1 w/ 120 seconds rest 275#
90%- x1 w/ 180 seconds rest 310#
95%- x1 w/ 180 seconds rest 330#
x1 w/ 180 seconds rest 345#
x1 w/ 180 seconds rest 365#
x1 w/ 180 seconds rest 375#(f)

New 1RM is 365#. I knew going into today that I had lost some strength; not as much as I imagined, so I'll build off this.
Already have a plan in place that a friend followed. It's 16 weeks long.

WOD
Courtesy of Gymjones.com
Jones Crawl
3 RFT
10 Deadlifts @ 115% BW 230#
25 Box Jump 24"

12:18

Mobility and Strength
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
2x 10 second Isometric Serratus Pushdown
3x 10 Suspension Scapular Stabilaztion
2x 15 Adduction, green band
2x 15 Abduction, green band
3x 15 D1/D2, red/gray bands
2x5 Seated Press 12#
3x 10 Serratus Press 40#
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Old Today, 02:37 PM   #1746
Michael A. Jones
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Re: Mike's Mad Log

20170920

Weightlifting

I followed this https://www.youtube.com/watch?v=U68JKcCKY7E (WSF) with a few changes, and worked supersets beginning with larger muscle groups.

2 rounds each
20 Crush Press 50#
20 Deficit Push Ups

20 Alternating High Pulls 50#
20 Inverted Incline Rows w/ pause 80#

10 Alternating L Raises 20#
10 Wide Arm Press

10 1.5 Curls 50#
10 Supine Triceps Press

Conditioning 35 Minutes of HIIT

Mobility and Strength
Resistance Band Drills
Lat Stretches
3x 10 Adduction, green band
3x 10 Abduction, green band
3x 10 D1/D2, red/gray bands
No. 88 3X15, red/gray bands https://www.youtube.com/watch?v=kF9nLVQqaws (WSF)

20170921
Hero WOD
Blake
4 RFT
100 foot Walking lunge with 45lb plate held overhead
30 Box Jump, 30 inch box
20 Wall Ball, 20#
10 Scaled Handstand Push Ups https://www.youtube.com/watch?v=nWiNf4__U-0 (WSF)

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Completed in 28:45. Fair winds and following seas, Chief!!

Conditioning 30 Minutes of Interval training

20170922
REST DAY
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