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Old 11-20-2016, 02:24 PM   #1521
Michael A. Jones
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Re: Mike's Mad Log

20161119 and 20161120

REST DAY
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Old 11-21-2016, 09:10 PM   #1522
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Re: Mike's Mad Log

20161121

I picked up an old school Airdyne for $20 yesterday. I couldn't believe that I scored an operable one for next to nothing. Time to put it to use.

WOD
6 rounds
1 Minute ME Airdyne
10 KBS 30#
20 Seated Knee Tucks
Rest 30 seconds

124 kcals

Mobility and Strength
5 Minutes of Seated Pulley Flexion and Abduction
5 Minutes of Loaded Scaption 10#
3x 15 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction
Supine Wand Flexion
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Old 11-22-2016, 12:46 PM   #1523
Michael A. Jones
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Re: Mike's Mad Log

20161122

Mobility
Minutes of Seated Pulley Flexion and Abduction

WOD
4 rds
10 Squats 135#
20 Alternating Sandbell Chest Press 8# each

Squats were awkward because I couldn't get me left shoulder into a comfortable position, so I get one handed. And, used sandbells because I didn't have to grip them and they're the lightest I have besides my wife's 2lbers...
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Old 11-23-2016, 09:26 PM   #1524
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Re: Mike's Mad Log

20161123

WOD
4 rds
3 minutes AD for calories
20 Ground to Shoulder Ball Slams 40#
Rest 90 seconds
206 calories
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Old 11-24-2016, 05:05 PM   #1525
Michael A. Jones
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Re: Mike's Mad Log

20161124

Endurance

First post-op run....I ran to effort which was rough regardless. I did 2 miles in 19:36. Not too bad. I was totally expecting my shoulder to be an issue. It held up fine, but my lungs and legs need an overhaul....

Mobility
5 Minutes of Seated Pulley Flexion and Abduction
Wall Ladders- Flexion and Abduction
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Old 11-25-2016, 05:59 PM   #1526
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Re: Mike's Mad Log

20161125

Mobility and Strength
5 Minutes of Seated Pulley Flexion and Abduction
5 Minutes of Banded Scaption
3x 15 Shoulder Blade Squeezes
Supine Wand Flexion
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Old 11-26-2016, 03:51 PM   #1527
Michael A. Jones
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Re: Mike's Mad Log

20161126

REST DAY
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Old 11-27-2016, 01:51 PM   #1528
Michael A. Jones
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Re: Mike's Mad Log

20161127

Mobility
6 Minutes of Seated Pulley Flexion and Abduction
30 Shoulder Blade Squeezes

WOD
4 rds Alternating EMOM for 4 minutes
24 KBS 40#
24 Squat Jumps
24 Single Leg Deadlifts 40#
24 Box Jumps 20"
Rest 1 Minute

Conditioning 5 minutes on Airdyne at 50% ME for 60 calories
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Old 11-28-2016, 09:38 PM   #1529
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Re: Mike's Mad Log

20161128

Mobility and Strength
5 Minutes of Seated Pulley Flexion and Abduction
6 Minutes of Loaded Scaption 10#
30 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction
Supine Wand Flexion

Just upping the time by a minute made a lot of difference.....I was authorized to do some additional stretches to try and gain more ROM. Let's see how it goes....
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Old 11-30-2016, 08:51 PM   #1530
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Re: Mike's Mad Log

20161129

WOD
10 RFT
20 Slamball G2S 40#
16m Sprint
20 Slamball Squats
20 Lateral Box Jump Overs

25:10

20161130

Mobility and Strength
5 Minutes of Seated Pulley Flexion and Abduction
6 Minutes of Loaded Scaption 10#
30 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction
Supine Wand Flexion 4#
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