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

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:

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

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

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

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.

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

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

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

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