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Michael A. Jones 09-16-2018 08:01 PM

Re: Mike's Mad Log


Quick and easy 2 miler this a.m. I tried to keep it slow and finished in 17:25. :cool:

[B]Strength and Mobility[/B] :weight_l:

Physio Fix ER and IR

Michael A. Jones 09-19-2018 07:49 PM

Re: Mike's Mad Log

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


Clean Pull

Block Pull


I got in my own head on the third pull. I kept recalling tearing my rotator cuff while cleaning....:no000000:
Reset and pushed the negative aside, and got it done!!

15 Minute Interval EMOM


[B]Weightlifting[/B] :weight_l:

Landmine Chest Press

Crush Press

Alternating Upward Flyes

Hammer Curls
Suspension Triceps Press [url][/url] (WSF)
4x20 :eek:

200' Sprint
12 Deadlift, 135#
200" Sprint
21 KBS, 30#

Did this to demonstrate an upcoming event WOD....

Michael A. Jones 09-21-2018 06:32 AM

Re: Mike's Mad Log

[B]Endurance[/B] :run:

I blended a temp and fartlek run in the a.m. First portion was 1.5 miles in 11:48, then switched to running intervals on the way back. The intervals were run at 80-95%, then "walk with purpose."

Finished in 26:11.

15 Burpees
30 Goblet Squats, 35#
15 Push Press, left and right

Rest 1 minutes

10 Burpees
60 Single Leg Deadlifts
10 Snatches, left and right

Rest 1 minutes

15 Burpees
30 Goblet Lunges
15 C&P, left and right

Rest 3 Minutes

Completed in 27:00

Michael A. Jones 09-23-2018 07:46 PM

Re: Mike's Mad Log

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


[B]Weightlifting[/B] :weight_l:
Squats using the NSCA Protocols
1RM Projection- 380#
40%- 2x4 w/ 10 seconds rest 155#
60%- x3 w/ 30 seconds rest 228#
75%- x2 w/ 60 seconds rest 285#
80%- x1 w/ 120 seconds rest 305#
90%- x1 w/ 180 seconds rest 345#
95%- x1 w/ 180 seconds rest 365# (f)
98%- x1 w/ 180 seconds rest 372# DNA
100%- x1 w/ 180 seconds rest 380# DNA

I was a bit ambitious predicting a lift of 380#....:cool:

5 rounds
20 KBS, 1.5 pood
80m Run
5 Butterfly Pull Ups


[B]Endurance[/B] :run:

10 mile run in 1:37:32

Michael A. Jones 09-26-2018 12:25 PM

Re: Mike's Mad Log

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


[B]Weightlifting[/B] :weight_l:
Strength Sets
3x5 @ 80% plus , 155#

Hypertrophy Sets
3x12 @ 60%, 115

[B]Circuit Training[/B]
2 rounds each, 20 reps
KB Taters, 53#
KB High Pulls

Push Ups
Prisoner Lunges

Sandbag Rows, 50#
Rack Lunges

Cossack Squats

100m Run, 20 Bicycle Crunches and :20 Plank

Rest 3 minutes and repeat

Completed two rotations in 31 minutes.


100 Jumping Jacks
50 Push Ups
100 High Pulls, 40#
50 Burpees
100 KBS
50 Goblet Squats
100 Sit Ups

Completed in 24:27.

I modeled this after Taco Fleur's Drax the Chipper.
[url][/url] (WSF)

[B]Mobility and Strength[/B]:weight_l:
Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches
Physio Fix ER and IR

Michael A. Jones 09-28-2018 08:16 PM

Re: Mike's Mad Log


C&P, 35#
Sit Ups

Directly into…


Lateral Hops

Directly into…


Goblet Cossack Squats
Push Ups

Completed in 17:45.

[B]Mobility and Strength[/B] :weight_l:
Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches
Physio Fix ER and IR

Michael A. Jones 09-30-2018 10:09 PM

Re: Mike's Mad Log

Team of 3
For Time

400m Sandbag Run
3 Rounds: 60 Deadlifts, 60 Power Cleans, 60 Front Squats, 60 Rows

400 Meter Sandbag Run
2 Rounds: 40 Shoulder to Shoulder Press, 40 Half Get Ups, 40 Shoulder Cleans

400 Meter Sandbag Run
1 Round: 60 Rack Lunges and 40 SB Burpees

Team finish time of 48:00 with 63# bag.


[B]Endurance[/B] :run:
I did my end of month ruck march in the very early morning.

Goal, again, was to maintain a 15 minute mile. Completed 9 miles in 2:13:00.

Later, I met friends to do some light bike riding during Siclovia. We rode about 7 miles total and rewarded ourselves with gourmet burgers ;)

Michael A. Jones 10-01-2018 07:35 PM

Re: Mike's Mad Log

[B]Active Rest[/B]

I did 30 minutes of core training with my class tonight.

Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches

Michael A. Jones 10-02-2018 08:02 PM

Re: Mike's Mad Log

[B]Weightlifting[/B] :weight_l:
Strength Superset
3x5 Bench Press, 200#

3x12 Band pull apart, Red

Hypertrophy Superset
2x10 Pause Bench Press, 150#

2x5 Negative Pull Ups

4x10 Dumbbell Crush Press, 90#

4x5 Strict Press, 35#

4x10 Single Arm DB Row, 45#

3x 20 Hammer Curls, 35/30#

3x20 Suspension Triceps Press

2x10 Push-up with squeeze at the top

2x10 Hex Bar Shrugs, 205#

2x10 per side Clubbell Sequence, 20#

3 rounds Airdyne Tabata :eek:
58 cals, 56 cals and 54 cals

[B]Mobility and Strength [/B] :weight_l:
Positional Isometric Warm Up
Resistance Band Drills
Band Iron Cross Stretch [url][/url] (WSF)
Lat Stretches
Physio Fix ER and IR
Banded Iron Cross Pull Downs [url][/url] (WSF)

Michael A. Jones 10-04-2018 07:50 PM

Re: Mike's Mad Log

[B]Weightlifting[/B] :weight_l:

Back Squats
Strength Sets
4x4@ 80% plus , 292#

Hypertrophy Sets
4x8 @ 60%, 220#

6 Rounds in 30 minutes

1 Minute High Pulls, 35#
1 Minute HRPU
1 Minute Single Unders
1 Minute Crunches
1 Minute Rest

I forgot the reps per round but maintained 40, 30, 100, and 50 respectfully. :cool:


4.2 mile run with 20# plate carrier. My focus was to begin at an easy pace for 10 minutes, then progress to my race pace for the next 10. Rest and repeat on the return

25 Minute AMRAP

5 Burpees to Plate
10 Plated OH Lunges, 15#
15 Plate Ground to Overhead
20 Plated, standing Russian Twist


30 minutes of interval training

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