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

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181020[/COLOR][/B]

[B]WOD[/B]
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

[B]Circuit Training[/B]
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

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

[B][COLOR="Red"]20181021[/COLOR][/B]

[B][COLOR="red"]Tribute WOD[/COLOR][/B]
[B]Fight for the Fallen[/B]
26 Minute EMOM
4 Brute Force Burpees
ME Weighted Step Ups

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

[B]Endurance[/B] :run:

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

[B]Mobility[/B]
Athlean X Physioball

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181022[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts [url]https://www.youtube.com/watch?v=JObYtU7Y7ag(WSF[/url])
SmashweRx Winged Scapula [url]https://www.youtube.com/watch?v=_9ZvUFuycd4(WSF[/url])
Quadruped Shoulder Rock Back [url]https://www.youtube.com/watch?v=A3empzwoAHE[/url] (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
 
[B][COLOR="Red"]20181023[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
[B]CrossFit Mainsite 181021[/B]
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....

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

[B][COLOR="red"]20181024[/COLOR][/B]

[B]Weightlifting[/B] :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:

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181024 Addendum[/COLOR][/B]

[B]Skills[/B]
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: [url]https://www.youtube.com/watch?v=AOjIbI7rRm0[/url] (WSF)

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181025[/COLOR][/B]

[B]Endurance[/B] :run:
Quick 2 mile run in 16:47

[B]Weightlifting[/B]:weight_l:
[B]CrossFit Mainsite 181025[/B]
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.

[B]WOD[/B]
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

[B]Mobility[/B]
AthleanX Band Pull Aparts

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181026[/COLOR][/B]

[B]Active Rest Day[/B]

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

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181027[/COLOR][/B]

[B]WOD[/B]
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

[B]Mobility[/B]
AthleanX Band Pull Aparts

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181028[/COLOR][/B]

[B]Endurance[/B] :run:

4 miles in 34:54

[B]Mobility[/B]
AthleanX Band Pull Aparts

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181029[/COLOR][/B]

[B]Active Rest Day[/B]

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

[B]Mobility[/B]
AthleanX Band Pull Aparts

[B][COLOR="red"]20181030[/COLOR][/B]

[B]Endurance[/B] :run:

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

[B]Mobility[/B]
AthleanX Band Pull Aparts

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181031[/COLOR][/B]

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

Strength Sets
4x2 @ 90%, 171#

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

[B][COLOR="red"]20191101[/COLOR][/B]

[B]Weightlifting[/B] :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 [url]https://www.youtube.com/watch?v=Dpgc7kOXqc8[/url] (WSF)

[B]WOD[/B]
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 [url]https://www.youtube.com/watch?v=p5Ziei8AlWc[/url] (WSF)

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

[B][COLOR="red"]20181102[/COLOR][/B]

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

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181103[/COLOR][/B]

[B]Endurance[/B] :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.

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

27:07

[B]Weightlifting[/B] :weight_l:
Bench Press
Strength Set
6x4 @ 70%
182#

Auxiliary Work
Hammer Curls
3x10 35#

Skullcrushers
3x15 35#

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181104[/COLOR][/B]

[B]Endurance[/B] :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:

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181105[/COLOR][/B]

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

[B][COLOR="red"]20181106[/COLOR][/B]

[B]Endurance[/B] :run:

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

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

[B][COLOR="red"]20181107[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Tiff[/B]
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#

[I]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).[/I]

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

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181108[/COLOR][/B]

[B]Weightlifting[/B] :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:

[B]Conditioning[/B]
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

[B]Mobility[/B]
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][B][COLOR="Red"]20181108[/COLOR][/B]
[B][COLOR="Red"]Correction to my calorie count was 323[/COLOR][/B]:cool:

[B]Conditioning[/B]
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
 
[B][COLOR="Red"]20181110[/COLOR][/B]

[B]Weightlifting[/B] :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#

[B]Mobility and Strength[/B]:weight_l:
3x10
Scarecrows, red band [url]https://www.youtube.com/watch?v=jmR_stXx5xQ(WSF[/url])
Scap Rows, blue band [url]https://www.youtube.com/watch?v=r-6LnQYaSnE[/url] (WSF)
Swimmers Pull, blue band [url]https://www.youtube.com/watch?v=bJ30QIn3GOw[/url] (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
 
[B][COLOR="Red"]20181111[/COLOR][/B]

[B]Endurance[/B]: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.

[B]WOD[/B]
[B][COLOR="RoyalBlue"]Veterans Day Tribute[/COLOR][/B]
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

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181112[/COLOR][/B]

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

[B][COLOR="Red"]20181113[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Back Squats

Warmed Up with
6x135# and 2x225#

Strength Sets
4x2 @ 80%
304#

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

[B]Conditioning[/B] 20 minutes of interval training

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181114[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Zeus[/B]
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#

[I]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.
[/I]

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

Rest easy, Specialist Hickman!!

[B][COLOR="Red"]20181115[/COLOR][/B]

[B]Endurance[/B] :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
 
[B][COLOR="Red"]20181116[/COLOR][/B]

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

[B][COLOR="red"]20181117[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Viola[/B]
AMRAP in 25 minutes
3, 6, 9, 12, 15, 18 Reps and so on
Single Arm Thrusters, 35#
High Pulls
Burpees

[I]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.
[/I]

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

De oppresso liber, SSG Viola!!

[B]Weightlifting[/B] :weight_l:
Bench Press
Followed this young man's workout: [url]https://www.youtube.com/watch?v=E0NnF6NlULo[/url] (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

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181118[/COLOR][/B]

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

[B][COLOR="red"]20181119[/COLOR][/B]

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

[B][COLOR="red"]20181120[/COLOR][/B]

[B]Weightlifting[/B] :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
 
[B][COLOR="Red"]20181121[/COLOR][/B]

[B]WOD[/B]
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.

[B]Mobility[/B]
Athlean X Physioball

[B][COLOR="red"]20181122[/COLOR][/B]

[B]REST DAY[/B]: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
 
[B][COLOR="Red"]20181123[/COLOR][/B]

[B]Weightlifting[/B] :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
 
[B][COLOR="Red"]20181124[/COLOR][/B]

[B]WOD[/B]
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.

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181125[/COLOR][/B]

[B]Conditioning[/B]
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 [url]https://www.youtube.com/watch?v=o-qGnzBm-KM[/url] (WSF)

[B]Endurance[/B]:run:
4 miles in 36:09

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

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181126[/COLOR][/B]

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

[B][COLOR="red"]20181127[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Back Squats
Hypertrophy Sets
4x6 72%
266#

[B]Skills[/B]
I spent some time working on my OHS.

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

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

[B][COLOR="red"]20181128[/COLOR][/B]

[COLOR="Blue"][B]Hero WOD[/B][/COLOR]
[B]Swasey[/B]
For Time
32 Chest-to-Bar Pull-Ups
32 Wall Balls, 20#
32 Cleans, 135#
3.2 mile Run

[I]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.[/I]

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

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181129[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Back

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


[B]WOD[/B]
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
 
[B][COLOR="Red"]20181130[/COLOR][/B]

[B]REST DAY[/B]: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.

[B][COLOR="red"]20181201[/COLOR][/B]

[B]Weightlifting[/B]: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#

[B][COLOR="red"]20181202[/COLOR][/B]

[B]Endurance[/B] :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.

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181203[/COLOR][/B]

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

[B][COLOR="red"]20181204[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Deadlifts
Power Sets
4x10 50%
190#

Cleans
Power Sets
5x5 55%
105#

[B]Conditioning[/B]
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
 
[B][COLOR="Red"]20181205[/COLOR][/B]

[B]Weightlifting [/B]:weight_l:
Strict Press
Strength Sets
2x4 @ 82%
127#

Power Sets
6x4 @ 50%
78#

[B]WOD[/B]
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:

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181206[/COLOR][/B]

[B]Endurance[/B] :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....

[B][COLOR="red"]20181207[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

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

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

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181208[/COLOR][/B]

[B]WOD[/B]
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 [url]https://www.youtube.com/watch?v=Ros5jq3VgoY[/url] (WSF); dumbbell was held overhead in a standing position :evilsmile

22:50

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

[B][COLOR="red"]20181209[/COLOR][/B]
[B]Weightlifting[/B] :weight_l:
Weightlifting
Bench Press
Strength Sets
4x2 90%plus
235#

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

[B]Endurance[/B] :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
 
[B][COLOR="Red"]20181210[/COLOR][/B]

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

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181211[/COLOR][/B]

[B]Endurance[/B] :run:

Ran 2 miles in 17:08

[B]Circuit Training[/B]
DB Complexes- 6 rounds, 6 reps each
[I]Alternate 200m run and Farmer's Walk each round[/I]
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:

[B]Conditioning[/B] 25 minutes of interval training

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181212[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Deadlifts
3x7 75%
285#

Cleans
4x8 70%+
135#

[B]WOD[/B]
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
 
[B][COLOR="Red"]20181214[/COLOR][/B]

[B]Weightlifting [/B]:weight_l:
Strict Press
Power Sets
5x3 @ 55%
85#

[COLOR="red"][B]REDWOD 12.14.18[/B][/COLOR]
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.

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181213[/COLOR][/B]

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

[B][I]Not sure why I forgot to post....[/I][/B]:shrug:

[B][COLOR="red"]20181215[/COLOR][/B]

[B]WOD[/B]
30 Minute AMRAP

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

10 rounds

[B][COLOR="red"]20181216[/COLOR][/B]

[B]Endurance[/B] :run:

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

[B][COLOR="red"]20181217[/COLOR][/B]

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

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181218[/COLOR][/B]

[B]Weightlifting[/B] :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 [url]https://www.youtube.com/watch?v=-TAWP__suyU[/url] (WSF)
4x12 Steps

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

Seated Calf Press
3x20, 210# :evilsmile

[B]Mobility[/B]
AthleanX Band Pull Aparts

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181219[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Bench Press
Power Sets
5x5 55%
143#

[B]WOD[/B]
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....

[B][COLOR="red"]20181220[/COLOR][/B]

[B]Endurance[/B] :run:
5k in 26:28

[B][COLOR="SeaGreen"]Christmas WOD[/COLOR][/B]
[B][COLOR="red"]Naughty List[/COLOR][/B]
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
 
[B][COLOR="Red"]20181221[/COLOR][/B]

[B]Active Rest Day[/B]:kicking0:

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


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