Thread: Mike's Mad Log
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Old 08-30-2019, 08:30 AM   #2124
Michael A. Jones
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Re: Mike's Mad Log

20190825

Endurance
4 miles in 36:53

20190826

REST DAY

20190827
Hero WOD
Swink
For Time
1 mile Run
27 Bench Presses (70%)
27 Handstand Push-Ups
27 Dumbbell Thrusters (2 x 50/35 lb)
27 Knees-to-Elbows
27 Deadlift (155/105 lb)
1 mile Run

Dedicated to Navy Hospital Corpsman 3rd Class James M. Swink Died who died August 27, 2010, while serving during Operation Enduring Freedom 20, of Yucca Valley, California. He was assigned to 2nd Marine Division, II Marine Expeditionary Forces, Camp Lejeune, N.C.

I was not completely sure if the 70% was body weight or 1 RM, so I went with the heavier of the two which was 1 RM @ 185# (3# over cause I was lazy) and scaled the Thrusters to 45#. Completed in 30:08.


20190828

Weightlifting
Squats
Hypertrophy Sets
6x6 70% plus
260#

Conditioning 30 brutal minutes of interval training with class!!

20190829
WOD
21-15-9 Complex
8 Suitcase Squat, 7 C&P, 6 Snatch, left
6 Suitcase Squat, 5 C&P, 4 Snatch
4 Suitcase Squat, 3 C&P, 2 Snatch

8 Curtsy Squat , 7 Squat Jump, 6 Lunges
6 Curtsy Squat , 5 Squat Jump, 4 Lunges
4 Curtsy Squat , 3 Squat Jump, 2 Lunges

8 Suitcase Squat, 7 C&P, 6 Snatch, right
6 Suitcase Squat, 5 C&P, 4 Snatch
4 Suitcase Squat, 3 C&P, 2 Snatch

8 Sit Throughs , 7 Push Ups, 6 Plank Jacks
6 Sit Throughs , 5 Push Ups, 4 Plank Jacks
4 Sit Throughs , 3 Push Ups, 2 Plank Jacks

8 Pendlay Row, 7 Deadlifts, 6 Squat Cleans
6 Pendlay Row, 7 Deadlifts, 6 Squat Cleans
4 Pendlay Row, 7 Deadlifts, 6 Squat Cleans

8 Squat Thrusts, 7 Inchworms, 6 Mountain Climbers
6 Squat Thrusts, 5 Inchworms, 4 Mountain Climbers
4 Squat Thrusts, 3 Inchworms, 2 Mountain Climbers

Cash Out- 2x200 m Run

Completed in 16:45 with 45# dumbbell.

20190830
Hero WOD
Arnie
For Time
21 Turkish Get-Ups, Right Arm
50 Kettlebell Swings
21 Overhead Squats, Left Arm
50 Kettlebell Swings
21 Overhead Squats, Right Arm
50 Kettlebell Swings
21 Turkish Get-Ups, Left Arm
Use a single Kettlebell (2/1.5 pood)

Dedicated to Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, who was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.

He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.


Scaled TGU and OHS to 1.5 pood, and finished in 22:45.

Correction to 20190820

I did Squats
Strength Sets
6x1 80%
296#
__________________
Male/48/6'1"/205 lbs
CF-L1
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