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Old 12-29-2017, 10:28 PM   #1811
Michael A. Jones
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Re: Mike's Mad Log

20171229

REST DAY
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Old 12-31-2017, 08:18 PM   #1812
Michael A. Jones
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Re: Mike's Mad Log

20171230

Hero WOD
The Seven
7 Rounds For Time
7 Pike Push Ups, Scaled
7 Thrusters, Scaled 115#
7 Knees-to-Elbows
7 Deadlifts, 245#
7 Burpees
7 KBS, 2 pood
7 Pull Ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.


Completed in 39:49. Rest easy!!

20171231

Active Rest Day

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Old 01-01-2018, 07:12 PM   #1813
Michael A. Jones
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Re: Mike's Mad Log

20180101

Endurance
I covered 4.45 miles during my 40 minute run. Contemplated running because it was unusually cold here in San Antonio....just below freezing.

I looked back at my first run of 2017. I planned to run the equivalent distance of crossing Texas. Needless to say, I fell way short of that goal.

So, this year, I'll just set a goal to run more miles than 2017.

Mobility
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release
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Old 01-02-2018, 08:32 PM   #1814
Michael A. Jones
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Re: Mike's Mad Log

20180102

First day back to my classes and it was a chilly one!!

Circuit Training
26 Minute Running Clock
A, B, Cs and 1,2,3s
Before each exercise:
A. 6 Burpees
B. 30 Second Plank
C. 12 Lunges, then
3 rounds, 10 reps
1. KBS 40#
2. Sit Ups
3. Push Ups
*Add 2 reps each round until you reach 20 reps or time expires.
Rest 90 Seconds between

I had to pause my workout a few moments but managed to get to 18 reps. It was very awkward doing KBS with gloves....
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Old 01-09-2018, 08:44 PM   #1815
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Re: Mike's Mad Log

20180103

Conditioning
Interval Training
5 rds, 45:15
Single Unders
Push Up
Single Unders
Sit Up
Single Unders
Squat
No rest

WOD
6 Rounds, each for time
10 Squat Thrust High Pulls 60#
10 Goblet Cossack Squat
20 KBS
20 Offset Push Up, right
20 Toes2Bell
20 Offset Push Up, left
Rest precisely two minutes between each round.
30:30
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Old 01-09-2018, 08:45 PM   #1816
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Re: Mike's Mad Log

20180104

Endurance
3 Rounds
400m, 80-95%
200m Recovery Jog, 40-50%
100m Sprint, ME
200m Recovery Jog, 60-70%
100m Sprint, ME
Rest 3 minutes

WOD
30 Minute AMRAP
2 Burpees
10 Pull Ups
*20 Cleans 30#

Round 1 C&P
Round 2 Cluster
Rest 90 seconds every two rounds

11 rds +Burpees +Pull Ups
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Old 01-09-2018, 08:48 PM   #1817
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Re: Mike's Mad Log

20180105

REST DAY

20180106

WOD
26 Minute Spell Your First and Last Name AMRAP
26 Double Unders prior to spelling your name.
M = 20 Goblet Squats, 1.5 POOD
I = 26 KBS
C = 30 Squats
H = 1 min Wall Sit
A = 26 KBS
E = 26 KBS
L = 10 Box Jumps, 20”
J = 30 Flutterkicks
O = 26 KBS
N = 10 Burpees
E = 26 KBS
S = 40 Mountain Climbers
1 Minute Rest

3 rds

20180107 AND 20180108

REST DAY

I also went in to see my physical therapist. We talked about my recovery, and I asked her to check my shoulder; I was thinking that I was developing another impingement....
She ran a few tests and check my ROM, and determined that it may just be biceps tendinitis. She recommended lessening push up volume, limit overhead movements and no curls....
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Last edited by Michael A. Jones : 01-09-2018 at 08:59 PM. Reason: additional content
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Old 01-09-2018, 08:56 PM   #1818
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Re: Mike's Mad Log

20180109

Endurance
4 miles in 35:36

Weightlifting
Deadlifts
4x3 311#
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Old 01-10-2018, 09:25 PM   #1819
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Re: Mike's Mad Log

20180110

WOD
AMRAP 26 minutes
2 rounds
8 Split Jerks, 30#
8 OH Lunges
16 Sit Ups
Then, 2 rounds
8 Snatch
8 Rack Squats
16 Mountain Climbers

512 reps (4 rounds completed)
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Old 01-12-2018, 10:11 PM   #1820
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Re: Mike's Mad Log

20180111

WOD
30 Minute Team AMRAP

30 C&J, 45# Relay Style
30 Double Unders, each
Conduct 30 Front Squats every round and rest 1 Minute

Lost track of round count....

20180112

Active Rest Day

Yoga
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