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

Michael A. Jones 10-21-2018 07:55 PM

Re: Mike's Mad Log
 
20181020

WOD
30 Min AMRAP
200 m Run
2 Rounds

10 Goblet Squats, 35#
8 Snatch
8 Push Ups
10 Box Jumps, 20"

Rest 90 seconds

6 Rounds

Circuit Training
Push Ups

Bridge


Push Press, 20#

DB Cossack Squats


Hang Cleans, 25#

Front Squat


Svend Press, 10#

Curtsy Squat


2 rounds with 10 reps each, then 100 m Run and complete 30 Mountain Climbers and :30 Plank

Mobility
Athlean X Physioball https://www.youtube.com/watch?v=PRnjj_8wSNs (WSF)

20181021

Tribute WOD
Fight for the Fallen
26 Minute EMOM
4 Brute Force Burpees
ME Weighted Step Ups

I completed 128 step ups with 45# sandbag and 20# plate carrier.

Endurance :run:

Slow and easy 2 mile recovery run with my daughter after the Fallen WOD.

Mobility
Athlean X Physioball

Michael A. Jones 10-22-2018 08:36 PM

Re: Mike's Mad Log
 
20181022

Active Rest Day

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts https://www.youtube.com/watch?v=JObYtU7Y7ag(WSF)
SmashweRx Winged Scapula https://www.youtube.com/watch?v=_9ZvUFuycd4(WSF)
Quadruped Shoulder Rock Back https://www.youtube.com/watch?v=A3empzwoAHE (WSF)

I did the last three sequences twice throughout the day.

Michael A. Jones 10-24-2018 01:00 PM

Re: Mike's Mad Log
 
20181023

Weightlifting:weight_l:
CrossFit Mainsite 181021
Back squat 1-1-1-1-1-1-1
280-300-30-330-345-365-370#(post surgery PR):pepper:

I still have some work to do in getting back over 400#. I should be able to hit it by New Years....

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

20181024

Weightlifting :weight_l:
Bench Press with NSCA Protocols
1RM Projection- 250#
40%- 2x4 w/ 10 seconds rest 100#
60%- x3 w/ 30 seconds rest 150#
75%- x2 w/ 60 seconds rest 187#
80%- x1 w/ 120 seconds rest 200#
90%- x1 w/ 180 seconds rest 225#
95%- x1 w/ 180 seconds rest 238#
98%- x1 w/ 180 seconds rest 245#
100%- x1 w/ 180 seconds rest 250#

I felt pretty good and added more weight after hitting a PR at 250. Successful lifts at 255 and 260#. :highfive:

Hypertrophy Sets
4x8 78%
176#
Based off 225#:rolleyes:

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 10-24-2018 08:07 PM

Re: Mike's Mad Log
 
20181024 Addendum

Skills
Muscle Up practice for about 15 minutes. I did not use my DIY rings but opted to use Perfect Fitness Grip handles; I concentrate on false grip during other sessions.

Followed Camille :love: https://www.youtube.com/watch?v=AOjIbI7rRm0 (WSF)

Michael A. Jones 10-25-2018 08:38 PM

Re: Mike's Mad Log
 
20181025

Endurance :run:
Quick 2 mile run in 16:47

Weightlifting:weight_l:
CrossFit Mainsite 181025
Deadlift 1-1-1-1-1-1-1
295-315-325-335-345-365-380#

Nice to hit some heavy numbers. This was my best lifting effort since surgery.

WOD
400m Run
50 Floor Press, 45#
10 Burpees to Stand
20 Goblet Lunges
400m Run
40 Press
10 Burpees to Stand
20 Goblet Lunges
400m Run
30 Push Press
10 Burpees to stand
20 Goblet Lunges
400m Run
20 C&P
10 Burpees to Stand
20 Goblet Lunges

23:07

Mobility
AthleanX Band Pull Aparts

Michael A. Jones 10-26-2018 08:52 PM

Re: Mike's Mad Log
 
20181026

Active Rest Day

I did my old Qigong sequence this morning to relax and limber up.
https://www.youtube.com/watch?v=Sr6N_f7yvXE (WSF)

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 10-27-2018 07:43 PM

Re: Mike's Mad Log
 
20181027

WOD
Fight Gone Bad Style

2 Minutes to Run 200m

Ball Slam, 15#

High Pull, 45#

Mountain Climbers

Dips

Sit Ups

2 Minutes Rest

Scored 360, 366, 366

Mobility
AthleanX Band Pull Aparts

Michael A. Jones 10-28-2018 07:08 PM

Re: Mike's Mad Log
 
20181028

Endurance :run:

4 miles in 34:54

Mobility
AthleanX Band Pull Aparts

Michael A. Jones 10-31-2018 10:05 AM

Re: Mike's Mad Log
 
20181029

Active Rest Day

30 Minute walk with one of my friends around the lake before class.

Mobility
AthleanX Band Pull Aparts

20181030

Endurance :run:

Completed my end of month ruck march. Finished 10 miles in 2:28:00.

Mobility
AthleanX Band Pull Aparts

Michael A. Jones 11-02-2018 04:42 PM

Re: Mike's Mad Log
 
20181031

Weightlifting :weight_l:
Cleans
Clean Pull to Hip https://www.youtube.com/watch?v=IjXM9ltrKFg (WSF)
3x3 225#

Strength Sets
4x2 @ 90%, 171#

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

20191101

Weightlifting :weight_l:
Front Squat with NSCA Protocols
1RM Projection- 330#
40%- 2x4 w/ 10 seconds rest 135#
60%- x3 w/ 30 seconds rest 198#
75%- x2 w/ 60 seconds rest 248#
80%- x1 w/ 120 seconds rest 265#
90%- x1 w/ 180 seconds rest 297#
95%- x1 w/ 180 seconds rest 315#(f)
98%- x1 w/ 180 seconds rest 323# DNA
100%- x1 w/ 180 seconds rest 330# DNA

After my failed attempt at 315#, I reduced the weight to 300 with better results. Foot positioning and grip made a lot of difference.
Increased to 305 and hit 315# on the last lift; hacked the last one with this technique https://www.youtube.com/watch?v=Dpgc7kOXqc8 (WSF)

WOD
8 Minute AMRAP

2 Alternating Row
2 Deadlift
2 High Pull

8 Minute AMRAP

2 Switch Lunges, left and right
2 Push Ups

For Time

1, 2, 3... 8 Burpee To Stand by 1
2, 4, 6... 16 Goblet Squat by 2
3, 6, 9... 24 KBS by 3

Switch Lunges were similar to this https://www.youtube.com/watch?v=p5Ziei8AlWc (WSF)

Completed 17, 8 and 17:42 with 2 pood kettlebell. :evilsmile

20181102

REST DAY:snore:

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 11-03-2018 08:38 PM

Re: Mike's Mad Log
 
20181103

Endurance :run:
18 Minute Interval Pyramid
1 Minute Hard
1 Minute Easy
2 Minutes Hard
2 Minutes Easy
3 Minutes Hard
3 Minutes Easy, then return in the same manner.

WOD
6 RFT
60 Single Unders
15 Kettlebell High Pull, 40#
30 Goblet Squat
15 Burpees
30 KBS
15 Push Up

27:07

Weightlifting :weight_l:
Bench Press
Strength Set
6x4 @ 70%
182#

Auxiliary Work
Hammer Curls
3x10 35#

Skullcrushers
3x15 35#

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 11-04-2018 08:25 PM

Re: Mike's Mad Log
 
20181104

Endurance :run:
Light, recovery run this a.m. I didn't get nearly enough sleep and my legs were trashed from this week's workouts....:smiley_ev

3 miles in 27:13 wasn't bad but felt laborious.:eek:

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 11-07-2018 08:42 PM

Re: Mike's Mad Log
 
20181105

REST DAY:snore:

20181106

Endurance :run:

5 miles in 45:45....It felt like a marathon :yikes:

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

20181107

Hero WOD
Tiff
With a running clock in 25 minutes
1.5 mile Run
Then AMRAP in remaining time
11 Chest-to-Bar Pull-Ups
7 Hang Squat Cleans, 155#
7 Push Presses, Scaled 105#

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).


Implemented kipping pull ups which help a bunch with the CTB. I could have possibly went heavier on the press but scaled to women's Rx.

Completed 3+8

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 11-08-2018 02:19 PM

Re: Mike's Mad Log
 
20181108

Weightlifting :weight_l:
Deadlifts

Playing around with Wendler....
3 rounds, 3x5
225, 255 and 290#

I don't plan to follow 5-3-1 that often, so weights weren't precise, and I was too lazy :rofl:

Conditioning
Mainsite 181108
10 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

There is no rest between rounds.

Subbed Airdyne and completed 232 calories:evilsmile

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 11-09-2018 06:42 AM

Re: Mike's Mad Log
 
[quote=Michael A. Jones;1272472]20181108
Correction to my calorie count was 323:cool:

Conditioning
Mainsite 181108
10 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

There is no rest between rounds.

Subbed Airdyne and completed 232 calories:evilsmile

Michael A. Jones 11-10-2018 04:52 PM

Re: Mike's Mad Log
 
20181110

Weightlifting :weight_l:
Strict Press with NSCA Protocols
1RM Projection- 155#
40%- 2x4 w/ 10 seconds rest 62#
60%- x3 w/ 30 seconds rest 93#
75%- x2 w/ 60 seconds rest 116#
80%- x1 w/ 120 seconds rest 124#
90%- x1 w/ 180 seconds rest 140#
95%- x1 w/ 180 seconds rest 147#
98%- x1 w/ 180 seconds rest 152#
100%- x1 w/ 180 seconds rest 155#

I was very pleased to have hit my mark on this workout!! :pepper:

Hypertrophy Sets
6x4 @ 65%
100#

Mobility and Strength:weight_l:
3x10
Scarecrows, red band https://www.youtube.com/watch?v=jmR_stXx5xQ(WSF)
Scap Rows, blue band https://www.youtube.com/watch?v=r-6LnQYaSnE (WSF)
Swimmers Pull, blue band https://www.youtube.com/watch?v=bJ30QIn3GOw (WSF)
Physio Fix ER, blue band
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 11-11-2018 04:40 PM

Re: Mike's Mad Log
 
20181111

Endurance:run:

Ran 3 miles from VFW Post 76, and past Veterans Memorial Park. It was nice seeing tourist and folks out paying tribute to Veterans this morning. :)

Finished run in 25:44.

WOD
Veterans Day Tribute
19 Minute AMRAP
18m Run
11 KBS, 2 pood
11 KTE
11 Push Ups
2-minute rest and reflection
19 Minute AMRAP
54 Single Unders
11 D Ball Ground to Over Shoulder, 40#
11 Sit Ups
11 Clubbell Gamma Cast, 35#

12 and 8 rounds completed

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 11-13-2018 08:53 PM

Re: Mike's Mad Log
 
20181112

REST DAY:snore:

20181113

Weightlifting :weight_l:
Back Squats

Warmed Up with
6x135# and 2x225#

Strength Sets
4x2 @ 80%
304#

Power Sets
4x5, Alternating Back and Front @ 55%
210#

Conditioning 20 minutes of interval training

Michael A. Jones 11-15-2018 09:20 PM

Re: Mike's Mad Log
 
20181114

Hero WOD
Zeus
3 RFT
30 Wall Balls, 20#
30 Snatch High Pull, 75#
30 Box Jump, 20"
30 Push Presses, 75#
30 calorie AD
30 Push Ups
10 Back Squats (Bodyweight), 205#

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.


Subbed out snatch high pulls and Airdyne. Completed in 29:00.

Rest easy, Specialist Hickman!!

20181115

Endurance :run:
Set a 6 mile run personal best with a 52:36 finished time!!!:pepper:

Michael A. Jones 11-17-2018 07:40 PM

Re: Mike's Mad Log
 
20181116

REST DAY:snore:

20181117

Hero WOD
Viola
AMRAP in 25 minutes
3, 6, 9, 12, 15, 18 Reps and so on
Single Arm Thrusters, 35#
High Pulls
Burpees

Alex Viola 29, of Keller, Texas, assigned to 3rd Battalion, 7th Special Forces Group (Airborne), Eglin Air Force Base, Fla.; died Nov. 17, 2013 in Kandahar, Afghanistan, of wounds suffered when his unit was attacked with an improvised explosive device while on dismounted patrol. Not only was Alex a hero but he was also a cherished CrossFit Coach.


Worked to 27 reps and got in 10 reps of thrusters at 30.

De oppresso liber, SSG Viola!!

Weightlifting :weight_l:
Bench Press
Followed this young man's workout: https://www.youtube.com/watch?v=E0NnF6NlULo (WSF)
Barbell Bench Press: 4 x15,12,10,8
143, 156, 182, 195# which was 55, 60, 70 and 75% of 1 RM
Incline Dumbbell Press: 4 x15,12,10,8
35,45,45,50#
Incline Dumbbell Flyes: 4 x12, 25#
Upward Flyes: 4 x15, 25#
Weighted Bench Dips, 80#: to failure 14, 8
Push Ups: 100 reps

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 11-20-2018 09:01 PM

Re: Mike's Mad Log
 
20181118

Endurance:run:
40 minute run to work out some soreness. Finished in 40:14 and covered 4.14 miles.

20181119

REST DAY :yawn:

20181120

Weightlifting :weight_l:
Deadlifts
Strength Sets
2x3 @ 92%
350#:yikes:

Endurance Sets
2x15 @ 60%
228#

Hang Cleans
Hypertrophy Sets
8x6 @ 75%
143#

Michael A. Jones 11-22-2018 06:12 PM

Re: Mike's Mad Log
 
20181121

WOD
14 Minute AMRAP
30 Snatch, 45#
12 Push Ups
1 Min Rest
90 Seconds Max Effort Sit Ups
1 Min Rest
14 Minute AMRAP
30 C&P
12 Goblet Lunges
1 Min Rest
90 Seconds Max Effort Sit Ups

I scored 6 rds, 70 Sit Ups, 4+10 rds and 78 Sit Ups.

Mobility
Athlean X Physioball

20181122

REST DAY:snore:
:yeahthat:

I am thankful to be able to continue to be active but respected my mind and body, so I took an unscheduled day off.

Michael A. Jones 11-23-2018 08:54 PM

Re: Mike's Mad Log
 
20181123

Weightlifting :weight_l:
Strict Press
Strength Sets
5x5 @ 75%
116#

Hypertrophy Sets
6x8 @ 60%
93#

Michael A. Jones 11-24-2018 05:11 PM

Re: Mike's Mad Log
 
20181124

WOD
Teams of 2 AMRAP 40
18 Burpees
24 KBS, 1.5 pood
30 Box Jumps,24"
36 KB High Pulls

Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.

My partner and I completed 10+72 reps; he used 40# on KBS and HP. The box jumps were the hardest!!:eek: We split reps in half working relay style.

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 11-25-2018 07:04 PM

Re: Mike's Mad Log
 
20181125

Conditioning
Interval training with Mary; been quite some time since I worked out with her.

30:15
4 rounds
Directional Squat Jumps
Reverse Lunge w/ touch down, left and right
High Knees
Mountain Climbers
Shoulder Taps
Swimmers
Push Ups
Toe Touches
6" Leg Hold https://www.youtube.com/watch?v=o-qGnzBm-KM (WSF)

Endurance:run:
4 miles in 36:09

Mobility
AthleanX Band Pull Aparts
SmashweRx Internal/External Rotation BAM! https://www.youtube.com/watch?v=IlmYLpt-7BE (WSF)

Michael A. Jones 11-28-2018 09:42 PM

Re: Mike's Mad Log
 
20181126

REST DAY
:yeahthat:

20181127

Weightlifting:weight_l:
Back Squats
Hypertrophy Sets
4x6 72%
266#

Skills
I spent some time working on my OHS.

OHS Liftoffs, red band https://www.youtube.com/watch?v=BOIjb-D2umk (WSF)
OHS Technique Trick https://www.youtube.com/watch?v=kxRzYcNsqu8(WSF)
PowerMonkey Method, gray band https://www.youtube.com/watch?v=hQxELab_BCM (WSF)

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

20181128

Hero WOD
Swasey
For Time
32 Chest-to-Bar Pull-Ups
32 Wall Balls, 20#
32 Cleans, 135#
3.2 mile Run

Officer Garret Swasey served six years as a Colorado Springs Police Officer and served at the University of Colorado at Colordo Springs. He was killed in the line of duty on November 27, 2015.

Completed Rx in 41:35. Rest in Peace, Officer Swasey!

Michael A. Jones 11-29-2018 10:00 PM

Re: Mike's Mad Log
 
20181129

Weightlifting :weight_l:
Back

I followed this but made a few modifications...https://www.youtube.com/watch?v=guooevp_kQw (WSF)

4x10 -1 arm bent row, 50#
Rb Reverse fly, red band
4x10 -Barbell Pendlay row, 135/95# Did this as a dropset
Mini band abduction press
4x10 -DB alternating high pulls, 45#
Rb pullover
4x10 -Chest supported row, 45#
Ring row

Clubbell
2x10 Gamma Cast, 25#
2x5 Arm Cast


WOD
4 RFT
100 Single Unders
20 Overhead Squats, 30#
100 Single Unders
20 Pull Ups
100 Single Unders
20 Snatches
100 Single Unders
20 Push Ups

33:43

Michael A. Jones 12-02-2018 11:27 AM

Re: Mike's Mad Log
 
20181130

REST DAY:yawn:

I felt so exhausted, so I did not do an end of month ruck....:cool:

I took the day off, and caught up with an old friend over coffee.

20181201

Weightlifting:weight_l:
Bench Press
Power Sets
5x5 55%plus
145#

Incline Press
5x5 45%plus
117#

Auxiliary Work

Bar Curls 3x6, 75#
Suspension Trainer Triceps Press 3x15
Kickbacks 3x15, 35/30#

20181202

Endurance :run:

I went out to support some friends running in the Rock N' Roll Marathon Series.
I couldn't get to parking at the start, so I park down the course and ran 2.5 miles down, then back to catch them at Mile 9.

Finished my run in 43:42.

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 12-04-2018 08:41 PM

Re: Mike's Mad Log
 
20181203

REST DAY :snore:

20181204

Weightlifting :weight_l:
Deadlifts
Power Sets
4x10 50%
190#

Cleans
Power Sets
5x5 55%
105#

Conditioning
Go Primal Assault Bike
Workout 2
200 Calories for time
50 Calories Arms and Legs
50 Calories Arms-only
50 Calories Legs-Only
50 Calories Arms and Legs

18:47 :evilsmile

Michael A. Jones 12-05-2018 09:36 PM

Re: Mike's Mad Log
 
20181205

Weightlifting :weight_l:
Strict Press
Strength Sets
2x4 @ 82%
127#

Power Sets
6x4 @ 50%
78#

WOD
34 Minute Clock
2, 4, 6 , 8 and 10 Minute AMRAP

Buy In-4 Burpees

10 KBS, 40#
8 Push Ups
6 Sit Ups
4 Goblet Lunges
2 High Pulls

1 minute Rest between each AMRAP

Repped 28 rounds plus 24 :surrende:

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 12-07-2018 09:58 PM

Re: Mike's Mad Log
 
20181206

Endurance :run:

I pushed myself hard during my run, and finished a 5k in 25:21; second best time ever. :kicking0:

I could have gotten a personal best because I reserved too much on mile one....

20181207

Weightlifting :weight_l:

Warmed up by following https://www.youtube.com/watch?v=atWyjyRIeEU (WSF)
Front Squats
Power Sets
5x5 @ 55%plus
175#

Mobility
AthleanX Band Pull Aparts
SmashweRx Coracoid
SmashweRx Biceps Tendonitis Hack https://www.youtube.com/watch?v=gvc38XBYwlE (WSF) :evilsmile

Michael A. Jones 12-09-2018 10:39 AM

Re: Mike's Mad Log
 
20181208

WOD
10 RFT
5 Snatch, left and right, 30#
5 Push Jerk with Lunge, left and right
10 Mountain Climbers
10 Push Up
5 Standing DB Deadbugs, left and right https://www.youtube.com/watch?v=Ros5jq3VgoY (WSF); dumbbell was held overhead in a standing position :evilsmile

22:50

Mobility and Strength:weight_l:
Positional Isometric Warm Up
Resistance Band Drills
Athlean X Physioball
AthleanX Band Pull Aparts
Crossover Symmetry Recovery, 8 reps https://www.youtube.com/watch?v=BfgTLAfBrh8 (WSF)

20181209
Weightlifting :weight_l:
Weightlifting
Bench Press
Strength Sets
4x2 90%plus
235#

Power Sets Plus (additional reps per set)
5x10 52%
135#

Endurance :run:
100s workout on the track; sprint the straight a ways and jog the curves.

I did 1 mile in 8:50.

Michael A. Jones 12-10-2018 09:43 PM

Re: Mike's Mad Log
 
20181210

REST DAY:snore:

Michael A. Jones 12-11-2018 09:28 PM

Re: Mike's Mad Log
 
20181211

Endurance :run:

Ran 2 miles in 17:08

Circuit Training
DB Complexes- 6 rounds, 6 reps each
Alternate 200m run and Farmer's Walk each round
Romanian Lunge, 30x2#
DB Squat Thrusts
Alternating Rows
Reverse Lunge
Clean
Front Squat
Renegade Row

Rack Curtsy Squat
Push Press
Cossack Squat
High Pulls
Pendulum
Split Jerk
Single Leg Deadlift

This workout was abysmal!! :censored: But, I finished under the time cap of 45 minutes. :kicking0:

Conditioning 25 minutes of interval training

Michael A. Jones 12-13-2018 08:34 AM

Re: Mike's Mad Log
 
20181212

Weightlifting :weight_l:
Deadlifts
3x7 75%
285#

Cleans
4x8 70%+
135#

WOD
20 RFT
5 KBS, 70#
10 Hand Release (HR) Push Up
20 Sit Up

23:26

Michael A. Jones 12-14-2018 01:59 PM

Re: Mike's Mad Log
 
20181214

Weightlifting :weight_l:
Strict Press
Power Sets
5x3 @ 55%
85#

REDWOD 12.14.18
20 MINUTE AMRAP
4 Front Rack Lunges (R/L=2)
6 Push Press
8 Front Squats
10 Bear Crawl Bag Drags (R/L=2)

8 Rounds Plus 18 with 60# bag.

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 12-17-2018 09:04 PM

Re: Mike's Mad Log
 
20181213

REST DAY:snore:

Not sure why I forgot to post....:shrug:

20181215

WOD
30 Minute AMRAP

1 Minute KB V Sit, 40#
15 Taters
15 KB Cleans

10 rounds

20181216

Endurance :run:

5 mile run in 43:23. I didn't scan my watch to monitor my pace. It felt good to just run....

20181217

REST DAY
:yeahthat:

Michael A. Jones 12-18-2018 07:49 PM

Re: Mike's Mad Log
 
20181218

Weightlifting :weight_l:
Squats
Strength Sets
3x3 85%plus
315#

Hypertrophy Sets
4x4 75%
277#

Auxiliary Work
The Goblet Squat Ramp-Up And Test from Bodybuilding.com
Goblet squat 5-7 sets of 5 reps, starting with 10 pounds and moving up in increments of 20 pounds, resting for 45-60 seconds between. Then, 1 set of 25 reps with half of your body weight.
I scaled down....
Goblet Squats
5x5
35, 44, 52, 61, 70#

1x25 105#

Monster Walks https://www.youtube.com/watch?v=-TAWP__suyU (WSF)
4x12 Steps

Athlean X Calves https://www.youtube.com/watch?v=MuD58rqj8SE (WSF)

Seated Calf Press
3x20, 210# :evilsmile

Mobility
AthleanX Band Pull Aparts

Michael A. Jones 12-20-2018 09:40 PM

Re: Mike's Mad Log
 
20181219

Weightlifting :weight_l:
Bench Press
Power Sets
5x5 55%
143#

WOD
I programmed a FGB variant which adds a movement each round. I titled it "Snowball Fight."

3 Rounds For Total Reps in 20 minutes

1 minute KBS, 50#
1 minute Jumping Jack Press
1 minute Box Jumps, 22"
1 minute Toe Touch
1 minute Single Unders
1 minute Rest

Additional movements
Ball Slams, 20#
Holiday Busters ( Burpee with Two Lunges and Three Hops) :evilsmile

I didn't really count reps....

20181220

Endurance :run:
5k in 26:28

Christmas WOD
Naughty List
For Time

800m Run
25 Snatch, l&r, 35#
25 Goblet Squats
600 m Sugar Rush
25 Push Press, l&r
25 Sit Ups
400m Run
25 Pull Ups
25 Single Leg Deadlifts, l&r
200m Run
25 Squat Cleans, l&r
25 Holiday Busters

31:15

Michael A. Jones 12-21-2018 08:08 PM

Re: Mike's Mad Log
 
20181221

Active Rest Day:kicking0:

Recovery and Mobility
Qigong https://www.youtube.com/watch?v=UZhwW_wBP6c (WSF)
Athlean X Physioball
AthleanX Band Pull Aparts
Movement Lab Drills https://www.youtube.com/watch?v=aqv9kB9G5DI (WSF)


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