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Old 12-07-2018, 09:58 PM   #2031
Michael A. Jones
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Re: Mike's Mad Log

20181206

Endurance

I pushed myself hard during my run, and finished a 5k in 25:21; second best time ever.

I could have gotten a personal best because I reserved too much on mile one....

20181207

Weightlifting

Warmed up by following https://www.youtube.com/watch?v=atWyjyRIeEU (WSF)
Front Squats
Power Sets
5x5 @ 55%plus
175#

Mobility
AthleanX Band Pull Aparts
SmashweRx Coracoid
SmashweRx Biceps Tendonitis Hack https://www.youtube.com/watch?v=gvc38XBYwlE (WSF)
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Old 12-09-2018, 10:39 AM   #2032
Michael A. Jones
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Re: Mike's Mad Log

20181208

WOD
10 RFT
5 Snatch, left and right, 30#
5 Push Jerk with Lunge, left and right
10 Mountain Climbers
10 Push Up
5 Standing DB Deadbugs, left and right https://www.youtube.com/watch?v=Ros5jq3VgoY (WSF); dumbbell was held overhead in a standing position

22:50

Mobility and Strength
Positional Isometric Warm Up
Resistance Band Drills
Athlean X Physioball
AthleanX Band Pull Aparts
Crossover Symmetry Recovery, 8 reps https://www.youtube.com/watch?v=BfgTLAfBrh8 (WSF)

20181209
Weightlifting
Weightlifting
Bench Press
Strength Sets
4x2 90%plus
235#

Power Sets Plus (additional reps per set)
5x10 52%
135#

Endurance
100s workout on the track; sprint the straight a ways and jog the curves.

I did 1 mile in 8:50.
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Old 12-10-2018, 09:43 PM   #2033
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Re: Mike's Mad Log

20181210

REST DAY
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Old 12-11-2018, 09:28 PM   #2034
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Re: Mike's Mad Log

20181211

Endurance

Ran 2 miles in 17:08

Circuit Training
DB Complexes- 6 rounds, 6 reps each
Alternate 200m run and Farmer's Walk each round
Romanian Lunge, 30x2#
DB Squat Thrusts
Alternating Rows
Reverse Lunge
Clean
Front Squat
Renegade Row

Rack Curtsy Squat
Push Press
Cossack Squat
High Pulls
Pendulum
Split Jerk
Single Leg Deadlift

This workout was abysmal!! But, I finished under the time cap of 45 minutes.

Conditioning 25 minutes of interval training
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Old 12-13-2018, 08:34 AM   #2035
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Re: Mike's Mad Log

20181212

Weightlifting
Deadlifts
3x7 75%
285#

Cleans
4x8 70%+
135#

WOD
20 RFT
5 KBS, 70#
10 Hand Release (HR) Push Up
20 Sit Up

23:26
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Old 12-14-2018, 01:59 PM   #2036
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Re: Mike's Mad Log

20181214

Weightlifting
Strict Press
Power Sets
5x3 @ 55%
85#

REDWOD 12.14.18
20 MINUTE AMRAP
4 Front Rack Lunges (R/L=2)
6 Push Press
8 Front Squats
10 Bear Crawl Bag Drags (R/L=2)

8 Rounds Plus 18 with 60# bag.

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts
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Old 12-17-2018, 09:04 PM   #2037
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Re: Mike's Mad Log

20181213

REST DAY

Not sure why I forgot to post....

20181215

WOD
30 Minute AMRAP

1 Minute KB V Sit, 40#
15 Taters
15 KB Cleans

10 rounds

20181216

Endurance

5 mile run in 43:23. I didn't scan my watch to monitor my pace. It felt good to just run....

20181217

REST DAY
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Old 12-18-2018, 07:49 PM   #2038
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Re: Mike's Mad Log

20181218

Weightlifting
Squats
Strength Sets
3x3 85%plus
315#

Hypertrophy Sets
4x4 75%
277#

Auxiliary Work
The Goblet Squat Ramp-Up And Test from Bodybuilding.com
Goblet squat 5-7 sets of 5 reps, starting with 10 pounds and moving up in increments of 20 pounds, resting for 45-60 seconds between. Then, 1 set of 25 reps with half of your body weight.
I scaled down....
Goblet Squats
5x5
35, 44, 52, 61, 70#

1x25 105#

Monster Walks https://www.youtube.com/watch?v=-TAWP__suyU (WSF)
4x12 Steps

Athlean X Calves https://www.youtube.com/watch?v=MuD58rqj8SE (WSF)

Seated Calf Press
3x20, 210#

Mobility
AthleanX Band Pull Aparts
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Old 12-20-2018, 09:40 PM   #2039
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Re: Mike's Mad Log

20181219

Weightlifting
Bench Press
Power Sets
5x5 55%
143#

WOD
I programmed a FGB variant which adds a movement each round. I titled it "Snowball Fight."

3 Rounds For Total Reps in 20 minutes

1 minute KBS, 50#
1 minute Jumping Jack Press
1 minute Box Jumps, 22"
1 minute Toe Touch
1 minute Single Unders
1 minute Rest

Additional movements
Ball Slams, 20#
Holiday Busters ( Burpee with Two Lunges and Three Hops)

I didn't really count reps....

20181220

Endurance
5k in 26:28

Christmas WOD
Naughty List
For Time

800m Run
25 Snatch, l&r, 35#
25 Goblet Squats
600 m Sugar Rush
25 Push Press, l&r
25 Sit Ups
400m Run
25 Pull Ups
25 Single Leg Deadlifts, l&r
200m Run
25 Squat Cleans, l&r
25 Holiday Busters

31:15
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Old 12-21-2018, 08:08 PM   #2040
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Re: Mike's Mad Log

20181221

Active Rest Day

Recovery and Mobility
Qigong https://www.youtube.com/watch?v=UZhwW_wBP6c (WSF)
Athlean X Physioball
AthleanX Band Pull Aparts
Movement Lab Drills https://www.youtube.com/watch?v=aqv9kB9G5DI (WSF)
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