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Old 08-20-2018, 08:15 PM   #1961
Michael A. Jones
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Re: Mike's Mad Log

20180818

WOD
30 Minute AMRAP
30 Double Unders
16 Goblet Squats, 45#
30 Double Unders
16 High Pulls
Rest 1 Minute

7 rounds

20180819

Endurance

My mind told me to go for 8 miles but my body said
I listened to my body and turned around at the 3 mile mark....
6 miles in 54:49.

20180820

REST DAY

Mobility
Resistance Band Drills
Lat Stretches
Serratus Wall Slides
SmashweRx Mobility Routine https://www.youtube.com/watch?v=IZn4m2vSt-0 (not WSF)
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Old 08-22-2018, 07:58 AM   #1962
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Re: Mike's Mad Log

20180821

Hero WOD
Jordan
For Time
100 Kettlebell Swings
100 Sit Ups
100 Air Squats
100 Push Ups

Dedicated to Lcpl Jordan Bancroft (25) Duke of Lancashire Regiment, who was shot in Afghanistan on 21/08/10.

Also dedicated to Ishwor Gurung, Darren Foster Remand Kulung, Lt John Sanderson Lsgt Dale McCallum and Mne Adam Brown who died in the same month.


Rx 9:17. Rest in Peace, Gentleman Warriors!

Weightlifting
4 rounds
*12/20 Floor Press, 35#
12 Upward Flyes, 20#https://www.youtube.com/watch?v=Vzr1P10sftA (WSF)
12 Alternating Rows, 35#
12 Ring Rows

*Alternated reps each round.

Accessory Work
Althean X Boulder Shoulders, 45# https://www.youtube.com/watch?time_c...&v=LEcqR-VQRKM (WSF)

4 rounds
20 Triceps Press, 50#; 2 rounds Kickbacks, 25#
20 Alternating Hammer Curls, 25/20#

I did more weight with my left arm in the hopes of balancing out muscle growth....

2 rounds
Althlean X Ball Toss, 20# https://www.youtube.com/watch?v=auGffH3rrK4(WSF) 2:05

Condtioning
5 rounds
:30/:30 Airdyne Sprints
124 cals/2.1 Miles
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Old 08-22-2018, 08:04 PM   #1963
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Re: Mike's Mad Log

20180822

Hero WOD
Dobogai
7 RFT
8 Muscle-Ups https://www.youtube.com/watch?v=agaX1YnjBMM (WSF)
22 Yard Farmer Carry, 100#https://www.youtube.com/watch?v=BBazK6hthXI (WSF)

U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit's helicopter crashed.

He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr.

15:23

Hero Tribute
Jenna 077
20:07 Minute AMRAP
8 Burpees
22 Squat Cleans 115#
14 Otis Sit Ups 30#
77 Single Unders

On 22 August 2007, in Multaka Iraq the Jenna 077 went down. On board was the 10-man Scout Platoon from 2-35 Infantry and her 4-member Crew.
This workout is done in honor of the 14 heroes who were lost that day.

In Loving Memory
Capt. Corry Tyler
Capt. Derek Dobogai
CW2 Paul Flynn
Staff Sgt. Jason Paton
Sgt. Matthew Tallman
Sgt. Garrett McLead
Cpl. Jeremy Bouffard
Cpl. Philip Brodnick
Cpl. Joshua Harmon
Cpl.Nathan Hubbard
Cpl. Jessy Pollard
Cpl. Rickey Bell
Spc. Michael Hook
Spc. Tyler Seideman

Rest easy, My Brothers!!

Increased clean weight from 95 to 115# and 20 to 30# from last year. Completed the same though at 5+8+10.
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Old 08-24-2018, 09:12 PM   #1964
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Re: Mike's Mad Log

20180823

Endurance

The dreaded tempo run... I've been neglecting my speed training, so this was going to hurt.

I ran 10 minutes out at faster than race pace; mile 1 was 7:38. I hit mile 2 at 15:19, so I was doing really well.

I faded over the last portion but accomplished my goal for the morning.

Hero WOD
Miron
5 Rounds for Time
800 meter Run
23 Goblet Squats, 35#
13 single Leg Deadlifts, left and right

Mirosław "Miron" Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.

Completed this scaled version in 27:37. Rest easy, Warrior!!

Conditioning
30 minutes of HIIT

20180824

Mobility
Positional Isometric Warm Up https://www.youtube.com/watch?v=kHOg1qRSKCs (WSF)
Allan Thrall Shoulder Mobility https://www.youtube.com/watch?v=4fytgVeSmo4 (WSF) 5:00
Resistance Band Drills
Lat Stretches
Onnit Shoulder Matrix https://www.youtube.com/watch?v=A-MZOdHH3Nc (WSF)
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Old 08-25-2018, 03:34 PM   #1965
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Re: Mike's Mad Log

20180825

WOD
20-18-16-14-12-10-8-6-4-2
Alt DB Snatch, 35#
1-2-3-4-5-6-7-8-9-10
Burpee
10 Elevated Bird Dogs each round https://www.youtube.com/watch?v=RzJe5Nss4IA (WSF)

Completed in 18:06

Bootcamp
30 minute DB HIRT bootcamp; 20:10 with 35# DB.

Mobility
Positional Isometric Warm Up
Allan Thrall Shoulder Mobility
Resistance Band Drills
Lat Stretches
Onnit Shoulder Matrix
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Old 08-26-2018, 07:57 PM   #1966
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Re: Mike's Mad Log

20180826

Endurance
6 miles in 59:54

Mobility
Resistance Band Drills
Lat Stretches
Serratus Wall Slides
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Old 08-28-2018, 07:20 PM   #1967
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Re: Mike's Mad Log

20180827

Active Rest Day

Circuit Training

I did 30 minutes of core training with my class; four 3 minute circuits and finished with 8 or so minutes of low impact cardio.

Mobility
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

20180828

Warm Up https://www.youtube.com/watch?v=i_7y-dI2MRk (WSF)

Weightlifting
Deadlifts
1-2-3-1-2-3-1-2-3
225#

I used this basic ladder method and rested approximately 20 seconds between efforts.

Bootcamp
3 Rounds

:45-:15 High Knees

:30-:15

Pendulum Swings (*round two) DB Deadlift, 30#

:30-:15

Front Squats * Lunges

:30-:15

High Pulls * Cleans

:30-:15

Push Press * Gorilla Curls

:30-:15

Alternating Rows * Shrugs

:30-:15

Floor Press *Crush Press

:30-:15

Planks * Flutterkicks

:30-:15

Freefalls * Supine Back Extensions
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Old 08-29-2018, 08:04 PM   #1968
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Re: Mike's Mad Log

20180828 Addendum

I did 3x 10 KBS, 70# and three 30' Broad jumps after my deadlift session.

20180829

Weightlifting

Burgener Warm Up

Cleans, Ladder Method
4-2-4 135#
1-2-1-2-1-2-1 155#
Single 165#
Single 175#

I rested approximately 60 seconds between efforts.

WOD
For Time

20-15-5

Burpees

Goblet Squats, 30#

-----
Alternating C&P

V Ups
-----
Thrusters

Sit Throughs

100m Waiters Carry after each round

Completed in 23:00.

Mobility
Resistance Band Drills
Lat Stretches
Serratus Wall Slides
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Old 09-01-2018, 02:32 PM   #1969
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Re: Mike's Mad Log

20180830

Endurance
I did my end of month ruck march. I used my new pack and loaded 35#; no plate carrier this time around since I'm working up in distance.

Goal was to maintain a 15 minute mile for the 8 miles. I was not that difficult but it did take a lot out of me.

Finished in 1:56:05.

Hero WOD
Baz
AMRAP in 30 minutes
30 Double Unders
8 Squat Cleans, left and right, 30#
11 Hand Release Push Ups

Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, England, serving with 42 Commando, Royal Marines was killed on August the 30th 2011, by a roadside bomb while leading a patrol near the village of Sukmanda in Afghanistan. Barry Weston is survived by his wife Joanne and their three daughters, Jasmine, Poppy and Rose. “Baz” was said to have two great passions in life, the Royal Marines and his family. A loving husband and devoted father. He was a man that represented the highest standards and led his men in an exemplary fashion.

I was gassed from my march, so this workout was much tougher than when I previously did it.

I stayed focused on form and mustered 10 rounds.....Rest easy, Sergeant Weston!!

20180831

REST DAY

20180901
WOD
I did my Pick Your Poison workout with my class. The following are the two AMRAPs that I was chosen to do:
Venom
AMRAP in 10
10 Box Jumps, 24"
10 Push Press, 35#
10 Mountain Climbers
7+10
Rest 2 Minutes
Belladonna
AMRAP in 10
10 Single Leg Deadlifts, 35#
10 Half Burpees https://www.youtube.com/watch?v=0o_VWHJTN68 (WSF)
10 Dips
9+2

Weightlifting
Bench Press
3x10
135-155-175#

Mobility and Strength
Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches

Band Pull Aparts
2x15, red band

Ring Rows
3x20

Clubbell Sequence, 20# 10 per side https://www.youtube.com/watch?v=-1zGJU4fV4g(WSF)

Physio Fix ER https://www.youtube.com/watch?v=_uPbN9XXdPU (WSF)
IR https://www.youtube.com/watch?v=LKF3aQsLAGY (WSF)

Pull Throughs https://www.youtube.com/watch?v=9FUlN6YokbQ(WSF)
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Old 09-03-2018, 06:03 PM   #1970
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Re: Mike's Mad Log

20180902

Endurance

Ran a 5k negative split. Finished in 25:47 and achieved my goal.

Mobility and Strength
Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches
Physio Fix ER and IR

20180903

Active Rest

Mobility
Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches
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