Mike's Mad Log

[Michael A. Jones]

20170326

I went down to participate in this installment of our YMCA's Siclovia event. http://www.ymcasatx.org/siclovia (WSF) The turnout was amazing and they usually have some awesome fitness classes, but......"hip hop fitness", Zumba and Bokwa were not my scene

I hung out with some of my coworkers who were providing fitness analysis for a while, then went on a run.

Endurance
5k in 26:21

Mobility and Strength
20 Minutes
Resistance Band Drills
Lat Stretches
Free and Banded Ys and Ts

[Michael A. Jones]

20170327

REST DAY

20170328

I began my next installment of physical therapy I truly hope that I can work through this last little bit to regain full ROM and mobility.

Mobility and Strength
6 Minutes UBE, 3 forward and 3 backward
Lat Stretches on physioball
10- Ten second hold Ys and Ts
Wall Walks
30 Rebounders
D1/D2
30 Inclined Hand Taps https://www.youtube.com/watch?v=09ZtMGGsU0k (WSF)
30 Inclined Push Ups

Conditioning
30 Minutes of HIIT

[Michael A. Jones]

20170329

WOD

I used the 13.5 formatting for this workout.

Complete as many rounds and reps as possible in 2 minutes of:
20 KBS 40#
10 Push Ups

If 60 reps (2 rounds) are completed in under 2 minutes, time extends to 4 minutes.
If 120 reps (4 rounds) are completed in under 4 minutes, time extends to 6 minutes.
If 180 reps (6 rounds) are completed in under 6 minutes, time extends to 8 minutes.
Etc.

I capped myself at 24 minutes due to time constraints and made reps each round.

After running errands, I went back to my garage gym to get in some more sweat time.

Conditioning
MMA HIIT Conditioning 20:10 for 8 intervals x 4
Uppercuts, L&R
Muay Thai Knee Strikes, L&R

Slamball Hip Toss 40#
Jabs
Mountain Climbers
Knockout Sit Ups https://www.youtube.com/watch?v=y6lW-GmjhvQ (WSF)

Single Unders
Lunges, L&R
Plank

Jab/Cross Combo, Left
Jab/Cross Combo, Right
Squat
DUs

Mobility and Strength
20 Minutes
Resistance Band Drills
Lat Stretches

[Michael A. Jones]

20170330

Mobility and Strength
6 Minutes UBE, 3 forward and 3 backward
Lat Stretches on physioball
10- Ten second hold Ys and Ts
Wall Walks
30 Rebounders
2 x15 each D1/D2, yellow band
30 Inclined Hand Taps
30 Inclined Push Ups

Second session where my tech did some scapular mobilization me. It feels extremely awkward but highly effective.

WOD
30 Minute AMRAP
10 Dips
Stair Run
20 Butterfly Sit Ups
Stair Run
10 Wall Balls 20#
Rest 1 Minute

13 rounds

[Michael A. Jones]

20170331

Endurance
2.5 miles in 21:59

20170401

WOD
In the spirit of April Fool's day, I programmed the following after 17.5 with a twist
Fool Me Once, Shame On You; Fool Me Twice, Shame On Me
10 Minute AMRAP
9 Thrusters 25# DB
35 Double Unders
Rest 5 Minutes
10 RFT
9 Thrusters
35 Double Unders

Completed 6 rounds on the first phase, and finished in 12:30 on the second. It was no doubt easier with less weight on thrusters but still a tough WOD.

My DUs got better after I was fatigued... It's been like that for a while. At the beginning of the workout, I tripped up several times. During phase II, I went unbroken the majority of the rounds.

I picked up my race packet for the Alamo Runfest. Looking forward to running this one for a while. I'll be doing the 10k this year, and looking to run the half next year; could have possibly run it but wasn't sure post surgery...

Mobility and Strength
20 Minutes
Resistance Band Drills
Lat Stretches

[Michael A. Jones]

20170402

Endurance

The coordinators canceled the Alamo Runfest due to potentially bad weather...

I've waited 5 years to run this race, so my friend and I set out on the course.

PR'd with a time of 55:48!! We could have run faster but we went off course twice....Now, I'm setting my sights on a sub 54 minute time.

[Michael A. Jones]

20170403

Mobility and Strength
6 Minutes UBE, 3 forward and 3 backward
Lat Stretches on physioball
10- Ten second hold Ys and Ts
Wall Walks
30 Rebounders
2 x15 each D1/D2, yellow band
60 Inclined Hand Taps
30 Inclined Push Ups

20170404

WOD
10 RFT
5 Single Leg Deadlift, right 45#
5 Sumo Deadlift High Pull
2 Burpees
5 Single Leg Deadlift, left
5 Sumo Deadlift High Pull

Cash Out 400m Run

19:08

Mobility
20 Minutes
Resistance Band Drills
Lat Stretches

[Michael A. Jones]

20170404 Supplemental

Conditioning

100 Strokes in 3:30 on the BodyTrac Glider

[Michael A. Jones]

20170405

Mobility and Strength
6 Minutes UBE, 3 forward and 3 backward
Lat Stretches on physioball
10- Ten second hold Ys and Ts
Wall Walks
30 Rebounders
2 x15 each D1/D2, yellow band
60 Inclined Hand Taps
30 Inclined Push Ups

Conditioning 30 minutes of HIIT

WOD
7 RFT
10 Squat Thrusts
7 HRPU
14 Crush Grip Goblet Squats 25#
20 C&P
14 Goblet Lunges
7 Pike Push Ups
10 Squat Jumps

26ish minutes.....Busy coaching and training the class.


20170406

Weightlifting
Went to the gym on base to do some lifting. Opted for machine weights versus free because I don't know how much I've actually lost.
Wide Grip Chest Press
10x 40#
10x 70
10x 90

Incline Chest Press
3x10 90#

Seated Flyes
3x 10 40#

Vertical Chest Press
10x 70#
10x 110
10x 140

Mobility Used the following to get some stretching in on my shoulders and back.
http://www.truefitness.com/commercia.../true-stretch/ (WSF)

Conditioning 30 minutes of interval training

[Michael A. Jones]

20170407

REST DAY


I saw my surgeons PA this afternoon for a follow up. We talked about my ROM, and some factors as to why I may be having difficulties regain full mobility....I'll have to discuss this more with my therapist.

Just chilled for the rest of the day....