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Old 05-20-2013, 09:43 AM   #501
Michael A. Jones
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Re: Mike's Mad Log

20130520

Active stretching and 10x225# squats

Strength
V Squats http://www.youtube.com/watch?v=XpZVw5wA-qM (WSF)
5x8
270-360-400-415-430

WOD
4 rds
10 ground based squats 270# http://www.youtube.com/watch?v=ynLtdYQMu78 (WSF)
16 weighted lunge steps 45#

Assistance exercises
glute press 3x10 ea leg 130#

Endurance

I did a nice 1 miler after main set. It was an easy recovery jog in 9:00.
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Last edited by Michael A. Jones : 05-20-2013 at 10:04 AM. Reason: aditional information
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Old 05-22-2013, 07:35 PM   #502
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Re: Mike's Mad Log

20130521

WOD
10 minute AMRAP
6 Bulgarian bag halos 25#
10 Gada rotations 10#
10 DB press 30#
60 Rope undulations

5 rds plus 42 rope whips

Conditioning
3 three minute rds with 50 sec rest periods

Core
2x25 flutter kicks
2x25 reverse crunches

20130522

Burgener WU

WOD
3 rds with 20# vest
5 C&J 135#
10 dips
10 pull ups
5 man makers 35#
5 KBS 50#
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Old 05-23-2013, 08:51 AM   #503
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Re: Mike's Mad Log

20130523

400m jog and active stretching

Endurance

First run since the Spartan Race this past weekend.....My regular course was closed off this morning, so I improvised and did a 30 minute run. Put in 3.17 miles.
I was rather caught off guard because I was really lathargic during the run. I think that the heavy humidity played a part in it.....

Strength
DL
4x4
225-250-275-300

Core
3x10 back extensions
2:30 plank
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Old 05-24-2013, 07:33 PM   #504
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Re: Mike's Mad Log

20130524

Active stretvhing and 1 minute single unders

Endurance

Logged 5 miles in 49:22. I ran the first two miles at race pace, then eased back to my half marathon pace. I'm going to try new running ideas; more interval, Fartlek, etc.

WOD
3 rds, 10 ea
floor release PU, step ups w/ 30# KB, V ups 30#, burpees, dips, split lunges, K2E and burpees
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Old 05-25-2013, 08:59 PM   #505
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Re: Mike's Mad Log

20130525

Endurance

I spent the evening with my family and some friends at a local 5k. The theme was glow in the dark which was too cool. This was my wife's and daughters' first full 5k, and they did really well.

My girls finished in around 42 minutes, and the wife in about 35.
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Old 05-26-2013, 07:31 PM   #506
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Re: Mike's Mad Log

20130526

REST DAY
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Old 05-27-2013, 03:06 PM   #507
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Re: Mike's Mad Log

20130527

WOD

MEMORIAL DAY MURPH

I completed the Hero WOD Rx'd in 58:19.
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Old 05-28-2013, 03:42 PM   #508
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Re: Mike's Mad Log

20130528

The wife and I went to the fitness center on post to get in a couple's workout. I was really happy that she got up to go with me as she does her routines in the evenings.

10 minutes of active stretching and 400m jog

Conditioning
5 rds on the heavy bag with 30:10 splits and 10 jumping jacks per rd

Strength
3x10 DB seated press 40#
3x10 DB lateral raises 20#
3x10 DB frontal lat raises 20#
3x10 PP 100#
3x10 rear delt flys 140#

Core
2 rds, 20 each
SU, crunch, leg lifts, in & outs and Russian twists 20#

What was funny was that Gloria went all Beast Mode on me, and wanted to do more.... I cautioned her to ease back into her workouts as she got her wisdom teeth pulled recently, and had an hour Zumba class this evening. Damn, I love this woman!!!!
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Old 05-29-2013, 07:14 PM   #509
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Re: Mike's Mad Log

20130529

Endurance

Began the day with a leisurely bike ride with the wife. We rode about 5.5 miles. It was a gorgeous day!!

Strength
Front Squats
5x5 245#

Endurance Part Deux
My wife has been giving free Zumba instruction throughout the month in recognition of National Physical Fitness and Sports Month. Today was her final free session, and I promised that I'd attend.

Did the full hour except for two "girlie" songs....

Conditioning

After Zumba, we participated in the gym's strength and conditioning class which was an hour long. Just my luck, Brent was working squats and deadlifts....
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Old 05-31-2013, 06:13 PM   #510
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Re: Mike's Mad Log

20130530

REST DAY


20130531

Burgener WU and dynamic stretching

WOD
5 rds
10 floor release push ups
5 bench press 185#
10 dips
5 left handed KB rows 50#
5 pull ups
5right handed KB rows 50#

Conditioning
6 rds on the heavy bag with 30:30 splits plus 5 burpees per rd

Core
Three continuous rds of 10 ea crunches, leg lifts, scissor kicks, back scratchers and flutter kicks
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