Thread: Mike's Mad Log
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Old 08-24-2018, 09:12 PM   #1964
Michael A. Jones
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Join Date: Apr 2011
Location: San Antonio  TX
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Re: Mike's Mad Log

20180823

Endurance

The dreaded tempo run... I've been neglecting my speed training, so this was going to hurt.

I ran 10 minutes out at faster than race pace; mile 1 was 7:38. I hit mile 2 at 15:19, so I was doing really well.

I faded over the last portion but accomplished my goal for the morning.

Hero WOD
Miron
5 Rounds for Time
800 meter Run
23 Goblet Squats, 35#
13 single Leg Deadlifts, left and right

Mirosław "Miron" Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.

Completed this scaled version in 27:37. Rest easy, Warrior!!

Conditioning
30 minutes of HIIT

20180824

Mobility
Positional Isometric Warm Up https://www.youtube.com/watch?v=kHOg1qRSKCs (WSF)
Allan Thrall Shoulder Mobility https://www.youtube.com/watch?v=4fytgVeSmo4 (WSF) 5:00
Resistance Band Drills
Lat Stretches
Onnit Shoulder Matrix https://www.youtube.com/watch?v=A-MZOdHH3Nc (WSF)
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