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Michael A. Jones 01-13-2018 09:02 PM

Re: Mike's Mad Log

Snatch, 30#
Box Jump, 20"
Sit Up
Run 120m every 3rd round

228 reps; I actually write the WOD out incorrectly...I forgot the 18 round in the rep scheme.

Michael A. Jones 01-16-2018 08:05 AM

Re: Mike's Mad Log


I decided to join in on a running group that was training 10k to half marathon distances. They have a coach, so I figured it would be a good experience.
Not so much....:(

Really unorganized and I was very disappointed in the planning, coordination and execution of said training. I just went on my own, and don't plan to return.

5 miles at a really unexpected pace. Completed in 42:59 which is a new PR :pepper::kicking0:


[B]REST DAY[/B]:snore:

Michael A. Jones 01-16-2018 02:29 PM

Re: Mike's Mad Log

Back Squats
4x5 295+

I felt good even though I haven't been doing as much heavy sets as I'd like. I added an additional 2# on my last set.

Front Squats
1x8 225#
1x10 135#

[url][/url] (WSF)

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release
[url][/url] (WSF)

Michael A. Jones 01-17-2018 10:09 PM

Re: Mike's Mad Log

[B]Conditioning[/B] 30 Minutes of HIIT

For Time
1-10 Burpee Over Bell
2-20 Goblet Squats 40#
3-30 KBS

Every 2nd round, perform 20 Push Ups


WOD based off of [url][/url] (NWSF)

I came across Marc Coles and loved his perspectives on shoulder disfunction and how to fix; bookmarking his videos.
[url][/url] (WSF)

Michael A. Jones 01-19-2018 08:24 PM

Re: Mike's Mad Log

EMOM For As Long As Possible
Ascending Airdyne calories

Start with 3 calories. Add 3 calories every minute until failure.
Beginning with 3 calories on the AD, rest until 1:00 then add 3 additional calories every minute on the minute until failure to complete designated calories.
8 minutes and crapped out....:evilsmile

EMOM For 6 Minutes
8 Rows, 30#
8 Single Hand DBS
8 Rack Squats
10 Minute AMRAP
20 Alternating Snatch, 30#
4 Sit Throughs
10 Lunges
C&P, left and right
Sit Up
Pull Up
DB Romanian Deadlift

I completed 5 rounds on part two of WOD, and final set in 7:20.


[B]REST DAY[/B] :snore:

Michael A. Jones 01-21-2018 08:03 PM

Re: Mike's Mad Log

With a Running Clock
6 Rounds For Reps
1 Minute Clusters, 30#
1 Minute Push Ups
1 Minute Otis Sit Ups
250m Run
1 Minute Rest

90, 90, 85, 90, 75, 90


[B]Active Rest Day[/B]


[B]Mobility and Stability [/B]
Resistance Band Drills
Doorway/Corner Stretch
Lat Stretches
Bulletbroof Sixer
Shoulder Wizard [url][/url] (WSF)

Michael A. Jones 01-22-2018 08:52 PM

Re: Mike's Mad Log


I ran a comfortable two miles to break in my new Altra Instinct 4s. They provided a smooth test drive, and I'm glad that I eased into them; a very neutral shoes that definitely made me run correctly.....

[B]Conditioning[/B]30 minutes of core and conditioning drills; based around Army PRT.

Michael A. Jones 01-24-2018 09:06 PM

Re: Mike's Mad Log

[B]Weightlifting[/B] :weight_l:

4x1 335#

My scheduled lift called for 330# but I didn't have all my weights, so I scaled up...


Every 4 minutes for 29 minutes

30 Snatch, 30#
30 Single Leg Deadlifts
5 Burpees

[I]Rest 1 Minute[/I]
My times per round were 2:10, 2, 2, 1:50, 2 and 1:45.

Michael A. Jones 01-26-2018 06:26 AM

Re: Mike's Mad Log

[B]Endurance[/B] :run:

6 miles in 53:20. Set a new PR :pepper: for myself, and new challenge to get a little faster.

Michael A. Jones 01-28-2018 08:38 AM

Re: Mike's Mad Log



4x3 315#

[B]Mobility and Stability[/B]
Resistance Band Drills
Doorway/Corner Stretch
Lat Stretches
Bulletbroof Sixer
Shoulder Wizard
Lux Performance Drill [url][/url] (WSF)

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