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Michael A. Jones 05-28-2014 07:14 PM

Re: Mike's Mad Log

[B]Strength[/B] :weight_l:
Reverse Press Ladder
1 185#
3 165#
5 135#
7 95#

EMOM for 4 minutes
6 Press 95#
Remaining time doing rope undulations

40 minutes of interval training

Michael A. Jones 05-30-2014 07:21 PM

Re: Mike's Mad Log


40 minutes of interval training at the park.



Michael A. Jones 05-31-2014 09:21 PM

Re: Mike's Mad Log


35 minutes of interval training.

Planned on doing a WOD after my classes, but couldn't muster the energy.....

Michael A. Jones 06-01-2014 01:35 PM

Re: Mike's Mad Log

1st day of the month....Planned on running but that sh*t didn't happen!!:rolleyes: Took it easy the past few days, and I really need to get back on a planned, deliberate program.

Box Squats 3x3

Those three sets were proof that I need to get back to basics. Form was good but my strength has faltered. Every rep was laborous!!

4 rds
20 sloshball shoulder squats (10 per side) 30#
20 SU

2 rds on the heavy bag with 180:30 splits. Made a huge difference wearing my 14 oz gloves!! :yikes:

Michael A. Jones 06-02-2014 07:05 AM

Re: Mike's Mad Log

[B]Active Rest Day[/B]

15 minutes of rolling (mostly lower back), active stretching, and 20 minutes of yoga and inversion table hang.

Michael A. Jones 06-04-2014 09:05 AM

Re: Mike's Mad Log

I was too exhausted to post my workout last night. Fell asleep as soon as dinner was finished....:snore:

[B]Strength[/B] :weight_l:
Power Clean Ladder
75, 95, 135, 155,175

Maintained good form throughout; back to basics!!

10 minute AMRAP
5 PC 135#
10 pull ups

I managed 6 plus 9 pull ups. I was going to count my last rep but integrity got the best of me...;)

Michael A. Jones 06-04-2014 08:36 PM

Re: Mike's Mad Log


[B]Endurance[/B] :run:

3 miles in 25:25

I planned to match my 2nd and 3rd miles off my mile 1 pace which was 8:27. Ran an 8:26 but broke down on the third with an 8:31 finisher.....Not too shabby.

35 minutes of interval training

Michael A. Jones 06-05-2014 08:28 PM

Re: Mike's Mad Log

[B][I]CFWU x1[/I][/B]

I took some inspiration from My Mad Methods and did some macebell training. I don't have a true mace, so I used a combination of my 10# sledge and a makeshift mace I threw together; 3/4"x 4.5' steel conduit with ankle weights strapped to one end.

[url][/url] (WSF)

10 ball slams
20 360s
20 Ballistic transfer
20 kayaks
10 overhead pass
Run 48 steps in stadium
20 Lunges
20 Gravediggers
20 Thrusts

30 minutes of interval training

Michael A. Jones 06-06-2014 11:40 AM

Re: Mike's Mad Log

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

Fluid replacement and a few catnaps.....:D

Michael A. Jones 06-07-2014 02:07 PM

Re: Mike's Mad Log


I did 35 minutes of interval training in the sweltering park this morning.....:evilsmile I had a great group, so we make it fun.

[B]Strength[/B] :weight_l:
3x3 285#

4 rds
4 KBS 70#
8 DL 225#
8 back extensions

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