Mike's Mad Log

[Michael A. Jones]

I decided to keep my log while I was deployed. I kind of fell off but began again recently. I want to post my log for feedback and maybe a little friendly competition for time, weights, reps....

20111121

5rds:
5 squat cleans 165#
10 ea arm KB Press 50#
20 body rows
10 squat box jumps

Followed up with a 1 mile run; I eally don't like running, so I rarely keep time unless it is during a WOD

[Michael A. Jones]

20111122

Today's training was:

For strength training, I went with Zercher squats which I haven't done much off. It's still awkward but I managed.

3-3-3-3-3 with weights of 95-115-125-145-165#

TGU with 30# KB, 10 ea arm

METCON

4 RFT
20 ea push ups, KTE, DU, sit ups and squats. Did this in 9:32. I really need to work on DUs....

[Michael A. Jones]

20111123

Late logging WOD.

REST DAY

I did work on Sotts press, and shoulder mobility. I really need to improve my OHS. Been watching various tutorials on how to get where I need to be....

20111114

Followed CF main and did Santora:
Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
124 reps

Should have done this earlier in the day. Turkey got the best of me....

[Michael A. Jones]

Originally Posted by Michael A. Jones

20111123

Late logging WOD.

REST DAY

I did work on Sotts press, and shoulder mobility. I really need to improve my OHS. Been watching various tutorials on how to get where I need to be....

20111124

Followed CF main and did Santora:
Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
124 reps

Should have done this earlier in the day. Turkey got the best of me....

20111125

Warmed up with some rope jumps and heavy stretching.

3 rounds of:
20 KB snatches, ea arm 30#
10 pull ups
20 tire strikes with 10# sledge
10 KBS 50#
20 PU on parallettes

Ran a quick 400m sprint and conducted cool down stretching.

[Michael A. Jones]

Still working on a definite programming for my WODs. I've been experimenting with hybrid types.....

20111126

4 rounds:
6 165# Front squat
5 pistols, left leg
6 Front squats
5 pistols, right leg
20 box jumps @ 20"
20 Split lunge jumps

[Michael A. Jones]

20111127

REST

Rather sore after last night's WOD....I may have to do some running tomorrow or sometime this week. Haven't run alot lately.

[Michael A. Jones]

Well, I didn't run after all. Weather kind of put a stop to that. Still planning to do some agility/endurance running by week's end.

20111128

Clean and Jerk 5-5-5-5-5 with 145#

Decide to test my shoulders out tonight. I cleaned 225#!! Pretty happy considering that I haven't attempted any significant weight since rehabbing my shoulder. My previous therapist said that I should be good to go with the impingement not plaguing me after all this time ( 6 months).

Cooled down with some ab work. Pretty satisfied

[Michael A. Jones]

Well, I got some road time in tonight. Had a late start helping my daughter with homework.

20111129

1.5 mi run in about 19 minutes..... Need to take a watch next time out. I really only keep time during WODs or 5k runs; 2 mile runs in the Army too.
Decided to do some sprint work as well. 100m x 10 @ 90%. Felt pretty good except for my sciatica pains came on at the 8th sprint. Didn't let it slow me down though!!

[Michael A. Jones]

20111130

Came up with an idea for a WOD and it went like this:

For time
All movements performed with two KB except 1st
10 KBS 50#
10 Double KB Front squats
10 Double KB Renegade rows
10 Double KB Snatch
10 Burpees
10 Double KB Sumo DL
10 Mountain climbers on KB
10 Bent over rows
10 KBS
10 Push-ups on bells

Completed in 3:10. I called it Rock the Bells...lol

[Michael A. Jones]

Missed out on posting yesterday. Took a rest day because I didn't fell to hot

20111201

REST

20111202

Working on some strengthening my back sqaut. Maxed @ 295# in October. I want to get to 310# NLT mid-January. Should be up to it as long as my knee holds up.

10-8-6-4-2 with weights of 150-180-210-240-270. I based those weights off of rough percentages of my max squat ( 50, 60, 70, 80 and 90 ). Felt pretty good. I did struggle with the last rep @ 270#.

All in all, a decent workout. I was satisfied.