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Old 03-04-2017, 09:50 AM   #1601
Michael A. Jones
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Re: Mike's Mad Log

20170303

Saw my physician's assistant for my post-surgery follow up; 5 months. He said that my shoulder was stable and healed quite well. Also, said that it was kind of up to me to continue PT at this point....I follow up with my primary PT in two weeks, so I'll let her make that determination.

Endurance

Decided to run negative splits and use an unfamiliar course to test myself. I went to VFW Post 76 and ran along the River.

Completed 3 miles in 25:56. Splits were: 8:50, 8:39 and 8:24. It was an awesome route and I probably could have run faster but it was the first time out doing splits in a long while.

Mobility
D1/D2 Flexion #1 x10 each
Resistance Band Drills
Doorway/Corner Stretch
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Old 03-04-2017, 10:07 AM   #1602
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Re: Mike's Mad Log

20170304

My outdoors classes were canceled due to weather, so I programmed a garage WOD(s) for myself.

Weightlifting
Deadlifts
3x5 225#

Didn't want to go too heavy, too soon....Weight felt good and took it slow and concentrated on form.

WOD
5 RFT
20 cal AD
10 Evil Wheels
5 KBS 70#
1 Minute Rest

11:55, then
3 RFT
5 Slamball G2S 40#
5 Squats
5 Ball Slams

1:45

Mobility and Strength
D1/D2 Flexion #1/5# x10 each
Resistance Band Drills
Dynamic Hugs #1 https://www.youtube.com/watch?v=MNheUFdgVRU
Modified Scarecrows https://www.youtube.com/watch?v=dns3DfyuFlA
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Old 03-05-2017, 09:05 PM   #1603
Michael A. Jones
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Re: Mike's Mad Log

20170305

Endurance

3 miles in 25:32

I ran a lot faster than planned but it wasn't as fluid as Friday's run. Still pleased with getting back to form...

Conditioning

Interval training with Mary:
3 rds of 45:15

Jumping jacks
Squat with Front Kick
High Knees
Lateral Lunges
Mountain Climbers
Skier Hops
Walking Lunges
Hook and Rope
Body Thruster
Plank

2 Laps around b-ball court per round
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Old 03-06-2017, 10:00 PM   #1604
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Re: Mike's Mad Log

20170306

REST DAY
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Old 03-08-2017, 10:23 PM   #1605
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Re: Mike's Mad Log

20170308

Conditioning
35 Minutes of interval training
45:15 Splits of Cardio and strength movements.

WOD
12 Minute AMRAP
12 HRPU
12 Goblet Squats 25#
REST
12 Minute AMRAP
12 Burpees
12 KB Taters 25#

AMRAP #1 completed 10 rounds, and second completed 5 rounds+ burpees.
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Old 03-08-2017, 10:37 PM   #1606
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Re: Mike's Mad Log

20170307

Mobility and Strength
UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
D1/D2 Flexion #1 x10 each
30 Wall Push Ups
30 Rebounders, yellow ball

WOD
6 RFT
60m Sprint
10 KBS 40#
60m Farmers walk 80#
10 Ball Slams 30#
60m Sandbag carry 70#
Rest 1 Minute

17:03
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Old 03-09-2017, 08:12 PM   #1607
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Re: Mike's Mad Log

20170309

Mobility and Strength
UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
D1/D2 Flexion #1 x10 each
30 Wall Push Ups
30 Rebounders, yellow ball

I needed some more mobility work because I was super tight during my PT session this morning.

Mobility
D1/D2 Flexion
Resistance Band Drills
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Old 03-10-2017, 04:16 PM   #1608
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Re: Mike's Mad Log

20170310

WOD
4 Rounds
40 Strokes on Body Trac Rower
6 Deadlifts 255#

Conditioning
15 Minutes of cardioboxing using MOOV Now at semi-pro level

Mobility
D1/D2 Flexion
Resistance Band Drills

I've been doing these drills more frequently during the day. I usually dedicate 15-20 minutes per session. I need to regain my mobility!!!
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Old 03-11-2017, 10:08 AM   #1609
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Re: Mike's Mad Log

20170311

Outdoor classes got rained out for the second week, so I worked out in the garage gym this morning.

WOD
Every 3 Minutes for 4 Rounds
12 Lateral Box Step Overs
9 Hang Cleans w/ empty bar
6 Box Front Squats w/ empty bar
Rest 1 minute

2+12+9+3
2+12+5
3
2+8

Conditioning
20 Minutes of cardioboxing using MOOV Now at semi-pro level

Mobility
17 Minutes
D1/D2 Flexion
Resistance Band Drills
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Old 03-12-2017, 04:03 PM   #1610
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Re: Mike's Mad Log

20170312

Endurance

Crappy weather had put a damper on me running more this past week, so I went with a longer one to "counterbalance..."

5.5 miles in 49:12. I could have run it faster but was indecisive at the half way point; I planned to double back but took the roundabout route and that had a bit of elevation across my third mile.

I was still really satisfied with my pace and overall run.

Conditioning
Mary put us through the paces today!!
4 Minute intervals

Suicides and Planks
Panther Crawls and broad jumps across b-ball court
Lateral Plank Walks and Lunges around half court
Suicides and Burpees

Mobility
20 Minutes
D1/D2 Flexion
Resistance Band Drills
Corner Stretch
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