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-   -   Mike's Mad Log (https://board.crossfit.com/showthread.php?t=71648)

Michael A. Jones 06-20-2015 11:43 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150620[/COLOR][/B]

[B]WOD[/B]
KB Chain
2 rds, 6 cycles each side
Clean to snatch to rack squat to press= cycle

I used a 40# bell, rested 2 minutes then

5x5 KB Complex
KBS 70#
Goblet Squat

[B]Conditioning[/B] 6 minutes of shadowboxing

Michael A. Jones 06-21-2015 07:43 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150621[/COLOR][/B]

[B][I]Dynamic stretching and 5x225# rack pulls[/I][/B]

[B]Strength[/B] :weight_l:
Deadlifts
3x3 325#

I actually only executed 3 rep at 325#....My right hip was being uncooperative today. :crutch00: I didn't want to press on because of potential injury.

Thinking strongly about deleting deads from my routine entirely....Squats are probably better, and I can get my hip and posterior chain work thru kettlebell work.

Michael A. Jones 06-24-2015 05:12 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150622[/COLOR][/B]

[B]REST DAY[/B] :yawn:

[B][COLOR="red"]20150623[/COLOR][/B]

[B]Strength[/B] :weight_l:
Strict Press
5x3 135#

This was the heaviest 135#.....:o I've been neglecting shoulder work; have done club WODs but need to get in pure strength exercises.

[B]Conditioning[/B] 35 Minutes of inteval training

Michael A. Jones 06-24-2015 07:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150624[/COLOR][/B]

[B]WOD[/B]
6 RFT
10 Ball Slams 20#
10 Wall Balls 16#
100m Sprint

7:45

[B]Conditioning[/B] Interval training for 30 minutes

Michael A. Jones 06-25-2015 07:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150625[/COLOR][/B]

[B]Endurance[/B] :run:
4.2 miles in 39:25

I hate running in the summer....:evilsmile

[B]Conditioning[/B] 30 minutes of interval training

Michael A. Jones 06-26-2015 08:43 PM

Re: Mike's Mad Log
 
[COLOR="Red"][B]20150626[/B][/COLOR]

[B]REST DAY [/B]
:yeahthat:

Michael A. Jones 06-27-2015 02:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150627[/COLOR][/B]

[B]Conditioning[/B] 36 minutes of interval training

[B]Strength[/B]:weight_l:
Squats
4x5 285#

[B]WOD[/B]
15 Minute AMRAP
5 Front Squats 175#
16m Farmers Walk 60#
16m Rack Lunge Steps 60#

9 rds+5

Michael A. Jones 06-28-2015 08:35 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150628[/COLOR][/B]
[COLOR="Blue"][B]
In the summer of 2005, a four-man Navy SEAL team consisting of Michael Murphy, Danny Dietz, Matthew Axelson and Marcus Luttrell departed for a reconnaissance mission high in the Hindu Kush Mountains near the Afghanistan-Pakistan border. The team’s target was Ahmad Shah, a local terrorist leader with close ties to Bin Laden who led a group of insurgents referred to as the “Mountain Tigers”. Luttrell’s team came under attack and five days after insertion, Luttrell was the only SEAL to make it out alive.
While Luttrell’s team were engaged in a firefight with the Taliban a call for help was given by Michael Murphy so a quick reaction force (QRF) could come out and provide them with reinforcements. One of the MH-47 helicopters that carried part of the QRF was struck by an RPG-7 rocket propelled grenade, causing the helicopter to immediately plummet to the ground, killing all 8 160th Army Special Operations Aviators and all 8 Navy SEALs who were passengers.[/B][/COLOR]

[B]Homemade Hero WOD[/B]
[COLOR="Red"]Red Wings Tribute[/COLOR]
6 RFT
28 KBS 50#
28 KB C&P (14 per side)
28 Ball Slams 10#
28 Bench Jump Overs [url]https://www.youtube.com/watch?v=iofx0Q97Ozw[/url] (WSF)
28 KTE

45:55

This was a brutal one....Programmed to honor the sacrifices of brave men.

Michael A. Jones 06-29-2015 08:34 PM

Re: Mike's Mad Log
 
[COLOR="Red"][B]2010629[/B][/COLOR]

[B]REST DAY[/B]:yawn:

Michael A. Jones 07-01-2015 08:57 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150630[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench press
4x2 225#

[B]Conditioning[/B] 30 minutes of interval training


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