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

Michael A. Jones 03-04-2017 09:50 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170303[/COLOR][/B]

Saw my physician's assistant for my post-surgery follow up; 5 months. He said that my shoulder was stable and healed quite well. Also, said that it was kind of up to me to continue PT at this point....I follow up with my primary PT in two weeks, so I'll let her make that determination.

[B]Endurance[/B]:run:

Decided to run negative splits and use an unfamiliar course to test myself. I went to VFW Post 76 and ran along the River.

Completed 3 miles in 25:56. Splits were: 8:50, 8:39 and 8:24. It was an awesome route and I probably could have run faster but it was the first time out doing splits in a long while.

[B]Mobility [/B]
D1/D2 Flexion #1 x10 each
Resistance Band Drills
Doorway/Corner Stretch

Michael A. Jones 03-04-2017 10:07 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170304[/COLOR][/B]

My outdoors classes were canceled due to weather, so I programmed a garage WOD(s) for myself.

[B]Weightlifting[/B]:weight_l:
Deadlifts
3x5 225#

Didn't want to go too heavy, too soon....Weight felt good and took it slow and concentrated on form.

[B]WOD[/B]
5 RFT
20 cal AD
10 Evil Wheels
5 KBS 70#
1 Minute Rest

11:55, then
3 RFT
5 Slamball G2S 40#
5 Squats
5 Ball Slams

1:45

[B]Mobility and Strength[/B]:weight_l:
D1/D2 Flexion #1/5# x10 each
Resistance Band Drills
Dynamic Hugs #1 [url]https://www.youtube.com/watch?v=MNheUFdgVRU[/url]
Modified Scarecrows [url]https://www.youtube.com/watch?v=dns3DfyuFlA[/url] :evilsmile

Michael A. Jones 03-05-2017 09:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170305[/COLOR][/B]

[B]Endurance[/B]:run:

3 miles in 25:32

I ran a lot faster than planned but it wasn't as fluid as Friday's run. Still pleased with getting back to form...:cool:

[B]Conditioning[/B]

Interval training with Mary:
3 rds of 45:15

Jumping jacks
Squat with Front Kick
High Knees
Lateral Lunges
Mountain Climbers
Skier Hops
Walking Lunges
Hook and Rope
Body Thruster
Plank

2 Laps around b-ball court per round :yikes:

Michael A. Jones 03-06-2017 10:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170306[/COLOR][/B]

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

Michael A. Jones 03-08-2017 10:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170308[/COLOR][/B]

[B]Conditioning[/B]
35 Minutes of interval training
45:15 Splits of Cardio and strength movements.

[B]WOD[/B]
12 Minute AMRAP
12 HRPU
12 Goblet Squats 25#
REST
12 Minute AMRAP
12 Burpees
12 KB Taters 25#

AMRAP #1 completed 10 rounds, and second completed 5 rounds+ burpees.

Michael A. Jones 03-08-2017 10:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170307[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:
UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
D1/D2 Flexion #1 x10 each
30 Wall Push Ups
30 Rebounders, yellow ball

[B]WOD[/B]
6 RFT
60m Sprint
10 KBS 40#
60m Farmers walk 80#
10 Ball Slams 30#
60m Sandbag carry 70#
Rest 1 Minute

17:03

Michael A. Jones 03-09-2017 08:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170309[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:
UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
D1/D2 Flexion #1 x10 each
30 Wall Push Ups
30 Rebounders, yellow ball

I needed some more mobility work because I was super tight during my PT session this morning.

[B]Mobility [/B]
D1/D2 Flexion
Resistance Band Drills

Michael A. Jones 03-10-2017 04:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170310[/COLOR][/B]

[B]WOD[/B]
4 Rounds
40 Strokes on Body Trac Rower
6 Deadlifts 255#

[B]Conditioning[/B]
15 Minutes of cardioboxing using MOOV Now at semi-pro level :cool:

[B]Mobility[/B]
D1/D2 Flexion
Resistance Band Drills

I've been doing these drills more frequently during the day. I usually dedicate 15-20 minutes per session. I need to regain my mobility!!! :pepper:

Michael A. Jones 03-11-2017 10:08 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170311[/COLOR][/B]

Outdoor classes got rained out for the second week, so I worked out in the garage gym this morning. :(

[B]WOD[/B]
Every 3 Minutes for 4 Rounds
12 Lateral Box Step Overs
9 Hang Cleans w/ empty bar
6 Box Front Squats w/ empty bar
Rest 1 minute

2+12+9+3
2+12+5
3
2+8

[B]Conditioning[/B]
20 Minutes of cardioboxing using MOOV Now at semi-pro level

[B]Mobility[/B]
17 Minutes
D1/D2 Flexion
Resistance Band Drills

Michael A. Jones 03-12-2017 04:03 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170312[/COLOR][/B]

[B]Endurance[/B]:run:

Crappy weather had put a damper on me running more this past week, so I went with a longer one to "counterbalance..."

5.5 miles in 49:12. I could have run it faster but was indecisive at the half way point; I planned to double back but took the roundabout route and that had a bit of elevation across my third mile.

I was still really satisfied with my pace and overall run.

[B]Conditioning[/B]
Mary put us through the paces today!!
4 Minute intervals

Suicides and Planks
Panther Crawls and broad jumps across b-ball court
Lateral Plank Walks and Lunges around half court
Suicides and Burpees :yikes::evilsmile

[B]Mobility [/B]
20 Minutes
D1/D2 Flexion
Resistance Band Drills
Corner Stretch

Michael A. Jones 03-14-2017 07:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170313[/COLOR][/B]

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

[B][COLOR="red"]20170314[/COLOR][/B]

I saw my therapist this morning and she was pleased with the ROM that I've regained since our last follow up!!:kicking0: She, however, was not pleased with my "lack of strength..." :rofl:
We discussed new protocols and what to expect in the upcoming sessions. I also told her that my lats seemed super tight, and she agreed. She wrote in some stretching to my new protocols, and I found a really useful video to help along this next recovery phase.
[url]https://www.youtube.com/watch?v=6V5tSn9oEJg[/url] (WFS)

[B][COLOR="blue"]Hero WOD[/COLOR][/B]
Jennifer
26 minute AMRAP
10 Pull Ups
15 KBS
20 Box Jumps

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

Subbed pull ups with rings rows, used 1.5 pood, 24" box and completed 10+8.
Rest easy, Jennifer!!

Michael A. Jones 03-16-2017 08:56 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170315[/COLOR][/B]

[B]Endurance[/B]:run:
5k in 26:52

[B]Mobility [/B]
20 Minutes
D1/D2 Flexion
Resistance Band Drills
Corner Stretch
Lat Stretches

[B]WOD[/B]
Beware The Ides
23 Minute AMRAP
15 Snatch 25# DB
15 Butterfly Sit Ups
15 Handcuff Good Mornings 25#
Cash Out 44 Goblet Squats

Completed 14 rounds

This version of the good morning was a nice change of pace with standard movements. I couldn't locate a video, so here is a description:

[I]Hold a weight with both hands behind your back, arms straight and shoulders back. Stand with your feet hip-width apart, knees straight but not locked, focus forward.

Bend forward by hinging at the hip, lowering your upper body as far as you can while keeping your spine straight. Rise slowly to the start and repeat right away.[/I]

[B][COLOR="Red"]20170316[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility [/B]
20 Minutes
D1/D2 Flexion
Resistance Band Drills
Corner Stretch
Lat Stretches

25 Minutes of yoga

2 x 1:00 Hollow Holds

Michael A. Jones 03-17-2017 01:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170317[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Front Squats 6x10
135-155-175-195-215-235#

Have to regain some of my strength....I'm still reluctant to do back squats due to the angle at which my shoulder would be in, so I'll stick to front squats for a while longer.
I felt good until the last set. 235# is the heaviest that I've been since injuring my shoulder back in June, and my rep scheme pushed me a bit more.

[B]WOD[/B]
AMRAP 2 Minutes
Loaded Step Ups 80#
14
AMRAP 2 Minutes
Suitcase Squats
30
AMRAP 2 Minutes
Loaded Lunges
24
AMRAP 2 Minutes
KB Pendulum/Skier Swings
50
*Rest 2 minutes between

[B]Mobility and Strength[/B]:weight_l:
25 Minutes
Resistance Band Drills
Lat Stretches
Free and Banded Ys and Ts :devil:
[url]https://www.youtube.com/watch?v=hrxI-KJh6Ps[/url] (WFS)

[url]https://www.youtube.com/watch?v=ELe4fATl-Jg[/url] (WSF)

Michael A. Jones 03-18-2017 04:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170318[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
Barraza
18 Min AMRAP
200 M Run
9 Single Leg Deadlifts, L&R
6 HR Burpees

8 Rounds

[B]Strength[/B]:weight_l:
3x5
Assisted Pull Ups

[B]Mobility [/B]
8 Minutes
Lat Stretches

Michael A. Jones 03-19-2017 07:17 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170319[/COLOR][/B]

[B]Conditioning[/B]
Interval Training at Mary's class was Tabata

Rd 1 Burpees, Lunge w/ side kicks (L&R), Jumping Jacks
Rd 2 Skier Hops, Wide Mtn Climbers, High Knees, Buttkicks
Rd 3 Heismans, Lateral Shuffle Suicicde (L&R), Power Jacks
Rd 4 Quick Hops, Squat w/ high/low blocks (L&R), Hook Jump Rope Complex
Rd 4 Bicycle Crunch, Side Plank (L&R), Butterfly Sit Ups

[B]Circuit Training[/B]
For Time
300 KBS/Pendulum Swings

ME for 1 minute, then active rest (run/jog/walk) for 1 minute until reps were completed.

I finished in 13:00
3 Minutes rest, then

4 rds, 1 minute each
Farmers Walk
Sit Ups

Waiters Walk, L&R
Bird Dog Hold, L&R

[B]Mobility and Strength[/B]:weight_l:
20 Minutes
Resistance Band Drills
Lat Stretches
Free and Banded Ys and Ts

Michael A. Jones 03-21-2017 08:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170320[/COLOR][/B]

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

[B][COLOR="red"]20170321[/COLOR][/B]

[B]Mobility and Strength[/B]:weight_l:
20 Minutes
Resistance Band Drills
Lat Stretches
Free and Banded Ys and Ts

[B]WOD[/B]
Every 2 Minutes For 20
20 Squat Benders [url]https://www.youtube.com/watch?v=EeTNzHSusMA[/url] (WSF)
20 Butterfly Sit Ups
20 DUs

I was able to maintain a good pace and made the standard each round.

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

Michael A. Jones 03-22-2017 09:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170322[/COLOR][/B]

[B]Conditioning[/B] 35 minutes of interval training

[B]WOD[/B]
26 Minute AMRAP
225m Run
*20 Split Jerks-Push Ups-Snatch
10 Lunges
Rest 90 seconds
*Alternate every round

6 rounds plus Run

I totally skipped out on mobility today....Tired and lacking some drive during the day:(

Michael A. Jones 03-23-2017 08:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170323[/COLOR][/B]

[B]Active Rest Day[/B]

Manually inflated over 30 balls for my wife's Zumba class.....:bonk:

[B]Mobility and Strength[/B]:weight_l:
20 Minutes
Resistance Band Drills
Lat Stretches

Michael A. Jones 03-24-2017 08:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170324[/COLOR][/B]

[B]Mobility and Strength[/B]:weight_l:
4 x20 Minute sessions
Resistance Band Drills
Lat Stretches

I needed it today...:D

[B]WOD[/B]
27-21-15-9
AD for Calories
Modified Muscle Ups [url]https://www.instagram.com/p/rLDrXMogYz/[/url](WSF) I used my red bands, and it was more challenging than expected.
Ball Slams 10#
Hang Power Cleans 55#
19:15

[B]Endurance[/B] :run:
Post WOD run for speed. I only did a mile. First half was 85% for 2:30, then jogged for 1:30. Rested 30 seconds and went in reverse on the return trip.
Completed in 8:16.

Michael A. Jones 03-25-2017 02:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170325[/COLOR][/B]

[B]WOD[/B]
40 Minute AMRAP
400m Power Walk
20 KBS 1.5 Pood
20 Walking Goblet Lunges
20 Butterfly Sit Ups
Rest 1 Minute

5 rounds+walk

Takeaways for today was hip drive and core. Participants didn't think that the power walk would be challenging enough until they hit the third round or so...;)
As a trainer, I learned to use different cues to better convey instructions. It took one of my usuals to bring this to light since she has been stumped by KBS. Simple change from "hinge at hips" to "initiate with hips" got her on track.

[B]Circuit Training[/B]
I replicated the circuit that I had for class but used a few different movements.
40 minute clock with 20 reps each and 10 DUs between ( No Measure)
Assisted Pull Ups (scaled to ring rows the last 10 minutes)
Back Squat 135#
Push Ups
RDL 55#
Rows 55#
Rest 3 Minutes

No mobility today....I'm going to actually rest my shoulder from drills and see how it feels in the a.m.

Michael A. Jones 03-26-2017 08:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170326[/COLOR][/B]

I went down to participate in this installment of our YMCA's Siclovia event. [url]http://www.ymcasatx.org/siclovia[/url] (WSF) The turnout was amazing and they usually have some awesome fitness classes, but......"hip hop fitness", Zumba and Bokwa were not my scene:Flush000:

I hung out with some of my coworkers who were providing fitness analysis for a while, then went on a run.

[B]Endurance[/B]:run:
5k in 26:21

[B]Mobility and Strength[/B]:weight_l:
20 Minutes
Resistance Band Drills
Lat Stretches
Free and Banded Ys and Ts

Michael A. Jones 03-28-2017 09:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170327[/COLOR][/B]

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

[B][COLOR="red"]20170328[/COLOR][/B]

I began my next installment of physical therapy:cool: I truly hope that I can work through this last little bit to regain full ROM and mobility.

[B]Mobility and Strength[/B] :weight_l:
6 Minutes UBE, 3 forward and 3 backward
Lat Stretches on physioball
10- Ten second hold Ys and Ts
Wall Walks
30 Rebounders
D1/D2
30 Inclined Hand Taps [url]https://www.youtube.com/watch?v=09ZtMGGsU0k[/url] (WSF)
30 Inclined Push Ups

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

Michael A. Jones 03-29-2017 08:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170329[/COLOR][/B]

[B]WOD[/B]

I used the 13.5 formatting for this workout.

Complete as many rounds and reps as possible in 2 minutes of:
20 KBS 40#
10 Push Ups

If 60 reps (2 rounds) are completed in under 2 minutes, time extends to 4 minutes.
If 120 reps (4 rounds) are completed in under 4 minutes, time extends to 6 minutes.
If 180 reps (6 rounds) are completed in under 6 minutes, time extends to 8 minutes.
Etc.

I capped myself at 24 minutes due to time constraints and made reps each round.

After running errands, I went back to my garage gym to get in some more sweat time.

[B]Conditioning[/B]
MMA HIIT Conditioning 20:10 for 8 intervals x 4
Uppercuts, L&R
Muay Thai Knee Strikes, L&R

Slamball Hip Toss 40#
Jabs
Mountain Climbers
Knockout Sit Ups [url]https://www.youtube.com/watch?v=y6lW-GmjhvQ[/url] (WSF)

Single Unders
Lunges, L&R
Plank

Jab/Cross Combo, Left
Jab/Cross Combo, Right
Squat
DUs

[B]Mobility and Strength[/B]:weight_l:
20 Minutes
Resistance Band Drills
Lat Stretches

Michael A. Jones 03-30-2017 07:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170330[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
6 Minutes UBE, 3 forward and 3 backward
Lat Stretches on physioball
10- Ten second hold Ys and Ts
Wall Walks
30 Rebounders
2 x15 each D1/D2, yellow band
30 Inclined Hand Taps
30 Inclined Push Ups

Second session where my tech did some scapular mobilization me. It feels extremely awkward but highly effective.

[B]WOD[/B]
30 Minute AMRAP
10 Dips
Stair Run
20 Butterfly Sit Ups
Stair Run
10 Wall Balls 20#
Rest 1 Minute

13 rounds

Michael A. Jones 04-01-2017 01:34 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170331[/COLOR][/B]

[B]Endurance[/B] :run:
2.5 miles in 21:59

[B][COLOR="red"]20170401[/COLOR][/B]

[B]WOD[/B]
In the spirit of April Fool's day, I programmed the following after 17.5 with a twist :evilsmile
[B][COLOR="Lime"]Fool Me Once, Shame On You; Fool Me Twice, Shame On Me[/COLOR][/B]
10 Minute AMRAP
9 Thrusters 25# DB
35 Double Unders
Rest 5 Minutes
10 RFT
9 Thrusters
35 Double Unders

Completed 6 rounds on the first phase, and finished in 12:30 on the second. It was no doubt easier with less weight on thrusters but still a tough WOD.

My DUs got better after I was fatigued...:shrug: It's been like that for a while. At the beginning of the workout, I tripped up several times. During phase II, I went unbroken the majority of the rounds.

I picked up my race packet for the Alamo Runfest. Looking forward to running this one for a while. I'll be doing the 10k this year, and looking to run the half next year; could have possibly run it but wasn't sure post surgery...

[B]Mobility and Strength[/B]:weight_l:
20 Minutes
Resistance Band Drills
Lat Stretches

Michael A. Jones 04-02-2017 10:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170402[/COLOR][/B]

[B]Endurance[/B]:run:

The coordinators canceled the Alamo Runfest due to potentially bad weather...:lightning

I've waited 5 years to run this race, so my friend and I set out on the course.

PR'd with a time of 55:48!!:pepper: We could have run faster but we went off course twice....Now, I'm setting my sights on a sub 54 minute time.

Michael A. Jones 04-04-2017 03:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170403[/COLOR][/B]

[B]Mobility and Strength [/B]:weight_l:
6 Minutes UBE, 3 forward and 3 backward
Lat Stretches on physioball
10- Ten second hold Ys and Ts
Wall Walks
30 Rebounders
2 x15 each D1/D2, yellow band
60 Inclined Hand Taps
30 Inclined Push Ups

[B][COLOR="red"]20170404[/COLOR][/B]

[B]WOD[/B]
10 RFT
5 Single Leg Deadlift, right 45#
5 Sumo Deadlift High Pull
2 Burpees
5 Single Leg Deadlift, left
5 Sumo Deadlift High Pull

Cash Out 400m Run

19:08

[B]Mobility[/B]
20 Minutes
Resistance Band Drills
Lat Stretches

Michael A. Jones 04-04-2017 06:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170404 Supplemental[/COLOR][/B]

[B]Conditioning[/B]

100 Strokes in 3:30 on the BodyTrac Glider

Michael A. Jones 04-06-2017 07:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170405[/COLOR][/B]

[B]Mobility and Strength [/B]:weight_l:
6 Minutes UBE, 3 forward and 3 backward
Lat Stretches on physioball
10- Ten second hold Ys and Ts
Wall Walks
30 Rebounders
2 x15 each D1/D2, yellow band
60 Inclined Hand Taps
30 Inclined Push Ups

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

[B]WOD[/B]
7 RFT
10 Squat Thrusts
7 HRPU
14 Crush Grip Goblet Squats 25#
20 C&P
14 Goblet Lunges
7 Pike Push Ups
10 Squat Jumps

26ish minutes.....Busy coaching and training the class.


[B][COLOR="red"]20170406[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Went to the gym on base to do some lifting. Opted for machine weights versus free because I don't know how much I've actually lost.
Wide Grip Chest Press
10x 40#
10x 70
10x 90

Incline Chest Press
3x10 90# :evilsmile

Seated Flyes
3x 10 40#

Vertical Chest Press
10x 70#
10x 110
10x 140

[B]Mobility[/B] Used the following to get some stretching in on my shoulders and back.
[url]http://www.truefitness.com/commercial-fitness/flexibility/true-stretch/[/url] (WSF)

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

Michael A. Jones 04-07-2017 07:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170407[/COLOR][/B]

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

I saw my surgeons PA this afternoon for a follow up. We talked about my ROM, and some factors as to why I may be having difficulties regain full mobility....I'll have to discuss this more with my therapist.

Just chilled for the rest of the day....:cool:

Michael A. Jones 04-08-2017 02:10 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170408[/COLOR][/B]

[B]Endurance[/B]:run:
One mile run to get loose this morning; 8:46

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
Maupin
4 RFT
Run 800 meters
49 Push Ups
49 Sit Ups
49 Squats

Completed in 35:00. Rest easy , Staff Sergeant!!

[B]Mobility[/B]
20 Minutes
Resistance Band Drills
Lat Stretches

Michael A. Jones 04-10-2017 08:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170409[/COLOR][/B]

[B]Circuit Training[/B] 40 minutes at Mary's class

[B]Conditioning[/B] 40 minutes of Tabata and core training:yikes:


[B][COLOR="red"]20170410[/COLOR][/B]

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

Michael A. Jones 04-11-2017 08:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170411[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
6 Minutes UBE, 3 forward and 3 backward
Lat Stretches on physioball
10- Ten second hold Ys and Ts
Wall Walks
30 Rebounders
2 x15 each D1/D2, yellow band
60 Inclined Hand Taps
30 Inclined Push Ups

[B]WOD[/B]
26 Minute AMRAP
4-8-12-16-12-8-4
Squat Thrust High Pull [url]https://www.youtube.com/watch?v=zLhlD-BuiJg[/url] (WSF)
KBS
Jackknifes

14 rds:yikes:

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

Michael A. Jones 04-12-2017 09:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170412[/COLOR][/B]

[B]Endurance[/B]:run:

Concentrated my running on speed training this morning.

2x 400m
2x 800m
2x 200m
4x 100m

Active rest for equal time that each interval took; ran at about 85% ME except the 100s. I went all out on those!! :bolt:One of the hardest 2 miles that I've run...

[B]Mobility[/B]
60 Minutes total thru the day...Sore.:D
Resistance Band Drills
Lat Stretches

Michael A. Jones 04-14-2017 10:47 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170413[/COLOR][/B]

[B]Mobility and Strength [/B]:weight_l:
6 Minutes UBE, 3 forward and 3 backward
Lat Stretches on physioball
10- Ten second hold Ys and Ts
Wall Walks
30 Rebounders
2 x15 each D1/D2, green band
60 Inclined Hand Taps
30 Inclined Push Ups

[B]Circuit Training[/B]
40 Minute Clock with 4 Stations *30 reps each exercise

10 Burpees
Suicide

*Row, Push Press and Snatch 25#

*Goblet Squat, Walking Lunges and Broad Jump

*High Arm Crunch, Reverse Crunch, Butterfly Sit Up

100m Walk as active rest

I went through 3 times, and completed station 2 at time cap.

[B][COLOR="Red"]20170414[/COLOR][/B]

[B]Active Rest Day[/B]

20 Minutes of "yoga" and 30 Minutes resistance band drills
lat stretches

Michael A. Jones 04-15-2017 11:40 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170415[/COLOR][/B]

[B]WOD[/B]
6 Minutes AMRAP for 4 rounds
10 Double Unders
15 Push Ups

5 Burpees
10 Snatches 25#

100m Run
20 Goblet Squats 25#

10 C&P 25#
3 Tuck Jumps
90 Seconds rest between AMRAPs

Completed 9, 6, 5 and 6 rounds respectively

[B]Circuit Training[/B]
40 Minute Clock with 3 Stations *30 Reps/Seconds Each

Press
Viewer's Choice on Legs Exercise
Viewer's Choice Core Exercise

Run 100m, then Walk 100m as active rest

I completed 4 rounds , and got in 10 Presses before time cap.

Michael A. Jones 04-17-2017 08:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170416[/COLOR][/B]

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

[B][COLOR="red"]20170417[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
6 Minutes UBE, 3 forward and 3 backward
Lat Stretches on physioball
10- Ten second hold Ys and Ts
Wall Walks
30 Rebounders
2 x15 each D1/D2, green band
60 Inclined Hand Taps
30 Inclined Push Ups

Michael A. Jones 04-18-2017 08:15 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170418[/COLOR][/B]

[B]Mobility[/B]
About 40 Minutes total thru the day
Resistance Band Drills
Lat Stretches

[B]WOD[/B]
10 rounds
20 Push-ups
10 KBS 40#
20 Double Unders

Rested 2 minutes

5 rounds
32m Walking Lunges
5 Pull-ups
32m Sprint

90 seconds rest

5 rounds
10 Goblet Squats
10 Dips
80m Sprint

Michael A. Jones 04-21-2017 06:42 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170419[/COLOR][/B]

[B]Mobility[/B]
About an hour total thru the day
Resistance Band Drills
Lat Stretches

[B]Conditioning[/B]
35 Minutes of interval training with my class

[B]WOD[/B]
AMRAP 28
Run
10 Lunge C&P 25#
20 Double Unders
10 Sit Throughs
Rest 1 Minute
8 rounds

Michael A. Jones 04-21-2017 07:13 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170420[/COLOR][/B]

I went for a follow up with my therapist. She reassured me that ROM will return and to be patient. Got 140 degrees flexion and was very happy! She officially cleared me to return to "normal" routine as best that I can and gave me some things to focus on; anterior deltoid development and strengthening as well as some adhesive capsulitis release [url]https://www.youtube.com/watch?v=4Oc0_SvjUOA[/url] (WSF)

I actually did not work it because my technician almost made me tap out during our session...:rofl::evilsmile

But, I have "graduated" from physical therapy and can try to return to form, and lifting :)

[B]Conditioning[/B]
30 Minutes of low impact HIIT with my class


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