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Old 04-29-2015, 06:51 AM   #1101
Michael A. Jones
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Re: Mike's Mad Log

20150427

REST DAY

20150428

1 Minute single unders, 200 m job and active stretching

WOD
For Time
40 KBS 50#, 120M sprint
20 KBS, Sprint
10 KBS, Sprint
5 KBS, Sprint
10....
20....
40 KBS, Sprint

Finished in 10:12, rest 3 Minutes, then

4 rds
5 Box Jumps 24"
20 Gamma Casts 25#
60 Rope Slams

Skills 10 minutes to practice DUs

Conditioning 30 minutes of intervals
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Old 05-01-2015, 03:58 AM   #1102
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Re: Mike's Mad Log

20150429

Active stretching, 5x135 and 5x 225# deadlift

Strength
Deadlifts

I haven't done deads in quite some time, so I went relatively light....
4x3 275#

Conditioning Interval tng for 30 minutes at class.

20150430

Endurance
6 miles in 56 minutes!!

Conditioning 30 minutes of interval tng

20150501

REST DAY
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Old 05-02-2015, 02:45 PM   #1103
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Re: Mike's Mad Log

20150502

Conditioning Interval Training for 30 minutes

5X135# Bench press and active stretching

WOD
10 Minute AMRAP
2 Bench Press 205# (BW 200#)
10 Ball Slams 20#
10 Sandbag G2S 60#

Finished with 8 rds

Skills I spent 10 minutes getting acquainted with a new speed rope. After that session, I had the wife time me for 1 minute ME DUs.

58 DUs......I had 20 strung at one point. It's still constant work to master these jokers.
I was rather impressed at the quality of the rope seeing that it only cost $5.... That just goes to show that you don't need fancy, expensive gear to get the job done.
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Old 05-03-2015, 03:28 PM   #1104
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Re: Mike's Mad Log

20150503

Active stretching

Strength
Squats
5x5 215#

I increased the weight by 10# based on my last lifts on 26 April. I am hoping to progress w/o following an established program......

Conditioning
I did 6 rds on the heavy bag. Each round consisted of 60 combo punches with 15 second rests between.
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Old 05-05-2015, 07:59 PM   #1105
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Re: Mike's Mad Log

20150504

REST DAY

20150505

WOD
3-5-7-9-11 Bear Complex 65#
20 Gamma casts 25#
10 Swipes
10 Romali casts
5 Pull ups
10 Dips

Skills

DU practice for 15 minutes
Conditioning
30 minutes of interval training
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Old 05-07-2015, 07:30 PM   #1106
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Re: Mike's Mad Log

20150506

Strength
Deadlifts
3x3 285#

Man, my grip sucks!! I definitely need to get back to the basics....

WOD
3 rds
10 KBS 50#
10 DL 225#

Conditioning 30 minutes of interval work

20150507

1 minute single unders, light jog around gym and Burgener WU

WOD
5 RFT
5 Power cleans 135#
10 Ball slams 20#
15 Wall balls 20#
100m Run
7:15, then
4 cycles of KB complex
Snatch 44#
Clean
C&P
Rack squat

One cycle was executing each movement on the left and right. Object was to go through without putting the bell down. Mission accomplished!

Skills Yep.....More DU practice

Conditioning25 minutes of interval training
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Old 05-09-2015, 07:19 PM   #1107
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Re: Mike's Mad Log

20150508

REST DAY

20150509

Dislocates, shoulder mobility drills and 5x135# press

Strength
Press
3x3 160#

WOD
5 rds
5 Push press 135#
10 Club Jerks 35#
10 Gamma casts
10 BTB Round the World 25ish#

The jerks will take some getting used to....This was my first time doing them.

Auxillary Work 6x10 assisted pull ups with mixed grips and 2 rds of 100 flutterkicks

Conditioning
6 rds on the heavy bag. I did 20 Dus, then 40 ME jabs
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Old 05-10-2015, 07:31 PM   #1108
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Re: Mike's Mad Log

20150510

Endurance

My daughter and I completed the Spartan Sprint this morning. It was a bit more challenging than expected, but we made it. This year's race was just shy of 5 miles and have 15 or so obstacles.

I was so proud that Taja didn't give in on some of the obstacles. She embraced the suck and learned some valuable lessons about fortitude and mind over matter.
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Old 05-12-2015, 07:24 PM   #1109
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Re: Mike's Mad Log

20150511

REST DAY


20150512

Strength
Squats
5x5 225#

WOD
16 Minute AMRAP
4 Box Jumps 30#
4 Front Squats 170#

13+2

Auxillary Work 30 Assisted pull ups

Conditioning 30 hard minutes of intervals tonight
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Old 05-14-2015, 07:23 PM   #1110
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Re: Mike's Mad Log

20150513

Strength
Bench Press
1o-8-6-4-2-1
135-155-175-195-215-235#

ConditioningIntervals for 35 minutes

WOD
I had my class do a scaled version of Hero WOD McGhee to honor him. Most used 18# weighted bars while the rest used 15#. We subbed squat jumps for box jumps.
I joined in and did 28 rds.

20150514

WOD
Did the following DB Chain using the following as a format
https://www.youtube.com/watch?v=XmCsVn2QoBc#t=83 (WSF)
2 rds w/ 30 and 45# DB
2 Snatch
2 C&P
2 Rack Squats
REST
2 rds w/ 40 and 55# DB
2 Snatch
2 C&P
2 Rack Squats
REST
4rds
6 KBS 24kgs
6 KBS 32 kgs

Conditioning
30 minutes of intervals
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