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Old 12-01-2017, 08:27 PM   #1791
Michael A. Jones
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Re: Mike's Mad Log

20171130

REST DAY

I felt like total garbage the entire day.....Nausea prevented me from eating anything, so I was as weak as a newborn.

20171201

Active Rest Day

Yoga

I picked up my race packet for the marathon this weekend. Hopefully, I am feeling better by Sunday.
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Old 12-02-2017, 09:10 PM   #1792
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Re: Mike's Mad Log

20171202

WOD
22 Minute AMRAP
2 rounds
200m Run
30 Push Jerks, Left and Right 30#
2 rounds
100m Run
20 C&J, Left and Right
2 rounds
50m Run
10 Split Jerks, Left and Right

1 plus 1 round

Race Prep
Hydration, carb load and rest
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Old 12-03-2017, 06:51 PM   #1793
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Re: Mike's Mad Log

20171203

Endurance

Humana Rock N Roll Half for me. I was mentally prepared but physically, not so much.

My training was solid but the last week Being sick and not as active really kicked my tail along with lack of hydration.

I haven't ever had cramps like today!! My calves and inner thighs were killing me from mile 8 to finish.....

I still completed the race but not nearly as fast as I knew that I could. Finish time was 2:25:05; 5 minutes slow than my previous.

Back to the drawing board...
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Old 12-06-2017, 12:02 PM   #1794
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Re: Mike's Mad Log

20171204

REST DAY


20171205

I was still very sore...surprisingly sore. I wanted to workout badly but decided against it because I knew that my fatigue would get the better of me.

Very restless, so I went for a walk.

Light Endurance
30 minute walk

Yoga
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Old 12-06-2017, 09:32 PM   #1795
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Re: Mike's Mad Log

20171206

Conditioning
30 minutes of interval training

Hero WOD
Rahoi
AMRAP in 12 minutes
12 Box Jumps, 20"
6 DB Thrusters 25#, each
6 Burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.


6+12
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Old 12-07-2017, 09:46 PM   #1796
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Re: Mike's Mad Log

20171207

Pearl Harbor Day Tribute

24:03 Minute AMRAP

12 Snatch 30#
7 Pull Ups
19 Goblet Squats
41 Single Unders

Dedicated to the memory of the 2,403 killed during attacks on the United States Naval base at Pearl Harbor, Hawaii on December 7th, 1941.

11+12
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Old 12-09-2017, 08:38 PM   #1797
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Re: Mike's Mad Log

20171208

REST DAY

20171209

Weightlifting

Deadlifts
5x1 310#

Pulls were a bit laborious but fluid.

On a side note, my shoulder has been bugging me since I woke up....i hope that it's just that I slept on it awkwardly....
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Old 12-10-2017, 07:32 PM   #1798
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Re: Mike's Mad Log

20171210

Rest and Recovery Day

Mobility and Stability
Resistance Band Drills
Lat Stretches
SmashweRX Ultra Fix https://www.youtube.com/watch?v=WTWwh7NA2zo (WSF)
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Old 12-11-2017, 09:59 PM   #1799
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Re: Mike's Mad Log

20171211

Rest and Recovery Day

Mobility and Stability
Resistance Band Drills
Lat Stretches
SmashweRX Ultra Fix
SmashweRX SIS Yeah Do This https://www.youtube.com/watch?v=Jfa4AOcwtc8 (WSF)
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Old 12-13-2017, 10:22 PM   #1800
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Re: Mike's Mad Log

20171212

WOD
4 Rounds ME
20 Cal AD
20 KBS 80#
Rest 90 Seconds

This one hurt.....

Mobility and Stability
D1/D2 Flexion #5 x10 each
Resistance Band Drills
Doorway/Corner Stretch
Lat Stretches
YTWL Drill https://www.youtube.com/watch?v=ZFbZoKUOAkI (WSF)
Adhesive Capsulitis Release https://www.youtube.com/watch?v=4Oc0_SvjUOA (WSF)
Standing Serratus Row https://www.youtube.com/watch?v=3cvyNTixKEU (WSF)

20171213

Weightlifting
Back Squat
5x3 295#

Just went to parallel but still a challenge. I haven't hit weight for a while....

Mobility and Stability
Resistance Band Drills
Doorway/Corner Stretch
Lat Stretches
SmashweRX Coracoid https://www.youtube.com/watch?v=fVBMW_ppYOQ (WSF)

This help tremendously!!! I am planning to have a reevaluation of my shoulder done soon, and hopefully this will help with my current sticking point with this shoulder.
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