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Old 12-01-2016, 08:42 PM   #1531
Michael A. Jones
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Re: Mike's Mad Log

20161201

WOD
EMOM for 6 minutes
20 KBS 40#
With remaining time executed ME Toe Taps 20" https://www.youtube.com/watch?v=Iw0_zfnhRDY (WSF)

Scored 220

I used this as my model: https://www.youtube.com/watch?v=Iziis0Y6Qa4 (WSF)
Rested 90 sconds, then

4x :60 AD Sprints
83 calories
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Old 12-02-2016, 07:49 PM   #1532
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Re: Mike's Mad Log

20161202

Mobility and Strength
5 Minutes of Seated Pulley Flexion and Abduction
7 Minutes of Loaded Scaption 7.5#
3x 15 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction
Supine Wand Flexion

I scaled my weight on the scaption so as to make 7 minutes. Felt a lot better and made it through the entire time. Also, the tech did not allow me to use a weighted wand today... No big deal though.
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Old 12-03-2016, 08:13 PM   #1533
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Re: Mike's Mad Log

20161203

Weightlifting

V Squats
6x10
135-180-230-250-270-300#

I was pleasantly surprised with my performance. The pad on the machine softened the pressure on my shoulder, and allowed for more weight than anticipated.

WOD
4 rds
10 KBS 70#
10 Lateral Box Jump Overs

Endurance
Although sore already, I joined the wife and daughter in the main gym for about 40 minutes of Zumba They sweated through the entire two hours....
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Old 12-04-2016, 09:22 PM   #1534
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Re: Mike's Mad Log

20161204

REST DAY
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Old 12-06-2016, 09:26 PM   #1535
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Re: Mike's Mad Log

20161205

Mobility
3x 15 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches

20161206

WOD
6 RFT
16 Modified Pistols
160 Single Unders
Cash Out 400m Run
19:20

Conditioning 25 minutes of HIIT
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Old 12-07-2016, 10:06 PM   #1536
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Re: Mike's Mad Log

20161207

Mobility and Strength
5 Minutes of Seated Pulley Flexion and Abduction
7 Minutes of Loaded Scaption 7.5#
3x 15 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction
Supine Wand Flexion


Conditioning 30 Minutes of HIIT

WOD
Programmed a workout for Pearl Harbor Day.
Day of Infamy
2355 Second AMRAP (39 Minutes)
12 G2O
7 Jumping Jack Press
19 Goblet Squats
41 Reverse Crunches

12 minus 40 crunches

The crunches were brutal after round 7....All of the participants enjoyed it.
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Old 12-08-2016, 08:56 PM   #1537
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Re: Mike's Mad Log

20161208

Conditioning30 minutes of interval training
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Old 12-10-2016, 02:30 PM   #1538
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Re: Mike's Mad Log

20161209

REST DAY

20161210

WOD
Run 400m
25 KBS 40#
Rack Carry 100m, Left
100m Sprint
100m Walking Lunge
25 Box Jumps 20"
Run 200m
25 KB Pendlay Row
100m Walking Lunge
100m Sprint
Rack Carry 100m, Right
25 KBS
Run 400m

18:45
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Old 12-12-2016, 08:26 PM   #1539
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Re: Mike's Mad Log

20161211
REST DAY

20161212

Mobility and Strength

7 Minutes of Seated Pulley Flexion and Abduction
7 Minutes of Loaded Scaption 7.5#
3x 15 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction

The tech that was overseeing my therapy checked my ROM, and said that I was far ahead of the current protocols. She spoke to my lead therapist and they agreed to step up my regime beginning next week!!

I'm still going to "take it easy" but cannot wait to progress.
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Old 12-13-2016, 09:32 PM   #1540
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Re: Mike's Mad Log

20161213

WOD
22 Minute AMRAP
22 AD Cals/22m Sprint ( alternate each round )
22 KBS 40#
22 DUs
22 KB Rows

6+22+22

Conditioning30 Minutes of interval training
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