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Old 02-18-2017, 03:35 PM   #1591
Michael A. Jones
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Re: Mike's Mad Log

20170218

WOD
30 Minute AMRAP
100m Run
15 Wall Balls 20#/10' target
5 Burpees Over Ball
1 Minute Rest

13 rds + Run


Mobility
D1/D2 Flexion #1 x10 each
Resistance Band Drills
Doorway/Corner Stretch
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Old 02-19-2017, 09:01 PM   #1592
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Re: Mike's Mad Log

20170219

Conditioning

Tabata Intervals at the park with Mary.


Mobility
D1/D2 Flexion #1 x10 each
Resistance Band Drills
Doorway/Corner Stretch
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Old 02-20-2017, 09:15 PM   #1593
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Re: Mike's Mad Log

20170220

Active Rest Day

Mobility
D1/D2 Flexion #1 x10 each
Resistance Band Drills
Doorway/Corner Stretch

I also did some foam rolling, and stretching.
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Old 02-22-2017, 09:31 PM   #1594
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Re: Mike's Mad Log

20170221

Endurance

Put my mind to it, and ran 8 miles!! It was an ideal day with temp in the mid 60s, gentle breeze and sunny.

I had planned to run 10 minute miles but couldn't downshift to that pace....I average about a 9:20 With that said, I set a 10k PR of 58:28.

I'd like to be able to run a bit slower so I can go the distance in a half marathon; more practice coming soon.

Mobility
D1/D2 Flexion #1 x10 each
Resistance Band Drills
Doorway/Corner Stretch

20170222

Mobility and Strength

UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
30 Rebounders, red ball
30 Wall Push Ups

Conditioning 35 Minutes of HIIT

WOD
Spicy Marguerita
50 RFT
1 Burpee
1 Push Up
1 Jumping Jack
1 Sit Up
1 Body Thruster

I know my crowd, so handstands were out the door! I replaced them with a bodyweight thruster. Awesome workout but no one liked the thrusters....

I completed it in 16:08. Doing a true Burpee slowed my time but I loved the adrenaline rush!!!
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Old 02-23-2017, 08:48 PM   #1595
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Re: Mike's Mad Log

20170223

REST DAY
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Old 02-24-2017, 03:27 PM   #1596
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Re: Mike's Mad Log

20170224

Mobility and Strength

UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
D1/D2 Flexion #1 x10 each
30 Wall Push Ups
30 Rebounders, red ball

WOD
1 minute each ME for reps for 3 rounds
Lateral Box Jump Overs
Slam Ball Ground to Over Shoulder 40# https://www.youtube.com/watch?v=7SEMROJBUe8
Butterfly Sit Ups
Push Ups
Ring Rows
Lunges
30 Seconds between each

Reps were 136-142-152
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Old 02-26-2017, 05:30 PM   #1597
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Re: Mike's Mad Log

20170225

WOD
18 RFT
10 Split Jerks 25#
20 Double Unders
10 Box Jump 24"
Run 100m
30 Second Rest

43:00

Conditioning 30 Minutes of Interval Training at class.

Endurance
My daughters and I participated in our third Glow in the Park run. http://nsplit.com/find-event/

I finished in 25:50 with a nasty calf cramp.... It was one of my faster times in recent months though.

20170226

Conditioning
Interval Training at Mary's class went like this:

2 minutes on with equal rest

Burpees-Push Ups- KBS-Jumping Jacks-Plank

Circuit Training
Chipper Style
50 Burpees
50 Push Ups
50 Skier Swings 50#
50 Sit Ups
50 Single Unders ( I did 25 DUs)

Mobility
Mary took us through several drills, and stretched.
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Old 02-28-2017, 09:27 PM   #1598
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Re: Mike's Mad Log

20170227

REST DAY

20170228

Mobility and Strength
UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
D1/D2 Flexion #1 x10 each
30 Wall Push Ups
30 Rebounders, yellow ball

WOD
AMRAP 28
28 4 Count Flutterkicks
28 DB Clusters 35#

8+28
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Old 03-01-2017, 09:27 PM   #1599
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Re: Mike's Mad Log

20170301

Mobility
D1/D2 Flexion #1 x10 each
Resistance Band Drills
Doorway/Corner Stretch

Weightlifting
Front Squats
4x3 205#

First time going for more weight in a long while....I hadn't realized how much muscle loss I had in my shoulders. It wasn't painful but definitely uncomfortable.

WOD
EMOM for 12
10 Alternating DB Snatch 25#
R.A.T. (remaining allocated time) ME Tuck Jumps
Rest 5 Minutes, then
10 RFT
10 DB Clusters 25#
10 Turkish Sit Ups

12:40
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Old 03-04-2017, 09:42 AM   #1600
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Re: Mike's Mad Log

20170302

Mobility and Strength

UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
D1/D2 Flexion #1 x10 each
30 Wall Push Ups
30 Rebounders, yellow ball
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