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Michael A. Jones 12-24-2018 02:56 PM

Re: Mike's Mad Log

25 Minute AMRAP
9 Goblet Squats, 35#
9 Snatch, left and right
25 Sit Ups
Run 200m
25 Single Leg Deadlifts, left and right
9 C&P, left and right
9 Box Jumps, 20"
25 Russian Twists
1 Holiday Party Crasher (Burpee with 2 Sit Throughs and 4 Mountain Climbers):evilsmile

Completed 3+52+Run+50


[B][COLOR="red"]Brute Force 12 DOC[/COLOR][/B]
[COLOR="Blue"]1 Thruster
2 High Pull
3 Push Up
4 Lateral Hop
5 Burpees
6 Lunges
7 Swing
8 Bearhug Squat
9 Ground to Shoulder
10 Back Squat
11 Shoulder to Shoulder
12 Get Up

[I]Charity workout dedicated to raising awareness for the Police Unity Tour dedicated to remembering our fallen officers and, 555 Fitness dedicated to help reducing the number of line-of-duty deaths in the fire service attributed by cardiac-related events.[/I]

I went Rx and finished in 38:39; 55# bag and 20# vest.

[B]Endurance[/B] :run:
Moderately paced 2 miles to recover post WOD.


[B]Endurance[/B] :run:
I ran the Frosty Five:5k/5 Miler again this year but opted for the 5 miles this time.
It really wasn't that bad and finished 5.5 miles in 48:51.

Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 12-25-2018 07:00 PM

Re: Mike's Mad Log

[B]Active Rest Day[/B]

AthleanX Band Pull Aparts
Yuri Mobility Drill [url][/url] (WSF)

Michael A. Jones 12-28-2018 04:55 PM

Re: Mike's Mad Log

Strength Sets
7x1 85%

[B]Conditioning[/B] 30 Minutes of Interval Training

30 Minute AMRAP
Divided your bodyweight by weight used for WOD. Number is rep scheme.
C&P, left and right
Push Ups
Every 4 rounds, completed 100 m Run

I used a 35# and reps were 6. I managed 16 rounds.


[B]Weightlifting[/B] :weight_l:
Strength Sets
5x3 90%

My lifts were successful but not pretty....:cool:I need to work more on getting under the bar better.

6 Minute EMOM x 4
6 Snatch
R.A.T. – Squat Thrusts/ Leg Lifts / Goblet Squats /Sit Throughs

Every minute on the minute, perform 6 Snatches, then ME movements; R.A.T. (Remaining Allotted Time).

Scored- 150-134-144-148


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

Michael A. Jones 12-31-2018 07:50 AM

Re: Mike's Mad Log

Minute AMRAP
400 m Run
Squat Cleans, left and right, 35#
30 Snatch
Rest 90 seconds

I programmed some running with dumbbell variants of Elizabeth and Isabel. I completed 3 rounds plus 200 m.

[B]Circuit Training[/B]
4 rounds, 6 reps each
Sumo Squat
Reverse Lunge
Kneeling Press

2 Interval Sprints, 100 m
Rest 2 Minutes

4 rounds, 6 reps each
Rack Cossack Squat
Push Press
Single Leg Deadlift
High Pull

Sprint 100 m
Rest 1 Minute

Core Rotisserie
30 seconds each
Hollow Hold
Side Plank
Side Plank


[B]Weightlifting[/B] :weight_l:
Bench Press
Hypertrophy Sets
4x6 80%

[B]Endurance[/B] :run:
1 mile post workout in 7:49 :bolt:


[B]Active Rest Day[/B]

[B]Recovery and Mobility[/B]
Qigong [url][/url] (WSF)
Athlean X Physioball
AthleanX Band Pull Aparts
Movement Lab Drills
Core [url][/url] (WSF)

Michael A. Jones 01-01-2019 10:47 PM

Re: Mike's Mad Log

Hypertrophy Sets
4x6 80%plus

I had planned on 6x6 but my left knee hurt like hell during my fourth set, so I called it.

Auxiliary Work

KB Single Leg Deadlifts, 80#

Good Mornings, 135#

Banded Lateral Hip Walk

Michael A. Jones 01-03-2019 09:51 PM

Re: Mike's Mad Log

Strict Press
Hypertrophy Sets
6x2 85%plus

Auxiliary Work

Seated DB Press
4x10, 45#; last two rounds, I incorporated a band for additional resistance [url][/url] (WSF)

Clubbell Gamma Cast
2x10, 20#

Clubbell Torch Press
2x10, 20#

Straight Arm Dumbbell Kickbacks [url][/url] (WSF) :evilsmile
2x10, 12#

3 Minute AMRAP for 7 Rounds
15 Thrusters, 35/30#
10 Sit Ups
5 Push Up

3,3 (35#), 2, 2, 2(35#), 3, 3(30#)


3 miles in 31:00 :(

My left lower leg was on fire at mile two, so I stopped to stretch. After that, I managed to jog and walk for half mile. The pain made me reconsider finishing. I eventually walked the remaining distance....

My new shoes, not thoroughly broken in, and not enough warm up played a big role in why my leg seized up. Lesson learned and that's why I train.

[url][/url] (WSF)

For Time

40 Pull Ups
40 Pike Push Ups, then

10 Rounds of DT, alternate sides each round
12 Single Leg Offset Deadlifts, 30#
9 Hang Power Cleans
6 Push Jerks


Michael A. Jones 01-05-2019 09:50 PM

Re: Mike's Mad Log

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


Hypertrophy Sets
6x6 70%

10 Core vacuums

Michael A. Jones 01-08-2019 07:49 PM

Re: Mike's Mad Log


3 miles in 24:45 :pepper:


[B]Active Rest Day[/B]

Shallow's Mobility Drills [url][/url] (WSF)

20 minutes of core focused HIIT :devil:


[B][COLOR="DarkSlateGray"]Challenge WOD[/COLOR][/B]
[B]Operator Ugly[/B]
[url][/url] (WSF)

I completed this workout RX minus the bench press. I left a 1" buffer as a safety precaution.

I scored 158 which is well above my prediction of 107...Passed the run portion with 29:47.

Individual event scores were:
Front Squat-20
Pull Ups-16
Get Ups-32

Michael A. Jones 01-11-2019 07:02 AM

Re: Mike's Mad Log

[B]Weightlifting[/B] :weight_l:
Superset, 4x10
Box Goblet Squats, 80#
Box Squat Jumps

Superset, 4x10
Single Leg Deadlifts, 90#
Curtsy Squats


[B]Weightlifting[/B] :weight_l:
Hypertrophy Sets
4x4 78%

[COLOR="Plum"]CompTrain Death Race[/COLOR]
15 Cal Bike
10 Burpees
[url][/url] (WSF)


Michael A. Jones 01-14-2019 02:18 PM

Re: Mike's Mad Log



For Time
50 Devils Press, 35#:evilsmile [url][/url] (WSF)
150 Bench Core Tucks [url][/url] (WSF)
Run 1 Mile
150 Bench Core Tucks
50 Devils Press

Completed in 31:00


Long training run in the morning before the sun was up.

My goal was to establish a 9:30 pace and maintain it. I began too fast but settled in after three miles. I held onto about a 9:15 throughout from there.

I'll be concentrating more along these lines in preparation for my half marathon March 3rd.

Finish time was 1:07:54.

[B]Weightlifting[/B] :weight_l:
Bench Press
Strength Sets
2x4 90%plus

Hypertrophy Sets
6x6 75%

AbMat Sit Ups

AthleanX Band Pull Aparts


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

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