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Old Yesterday, 08:36 PM   #1941
Michael A. Jones
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Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,346
Re: Mike's Mad Log

20180717

Endurance

3 mile terrain run this morning. I hadn't run this course for quite some time, so it was time to get back off road.

Finished in 31:51.

Circuit Training
20-16-12, then run 140m

KB High Pull, 18#
Cossack Squats
box Plank with Alternating Leg Extension https://www.youtube.com/watch?v=T0gw10p6bwU (WSF)

Shoulder Taps
Skater Squats https://www.youtube.com/watch?v=7fiOCrY0FfA (WSF)
Long Arm Crunch https://www.youtube.com/watch?v=Isaikf_LQsA (WSF)

Ball Slam, 15#
No Moneys https://www.youtube.com/watch?v=SRE91IWnfc0 (WSF)
Pendulum Climber https://www.youtube.com/watch?v=nggOdxUV35A (WSF)

DB Deadlifts, 30#
Grasshoppers
Plank Arm Lifts https://www.youtube.com/watch?v=4g-a244x0zo (WSF)

Completed all four plus repeated Deadlifts in 38:30.

Conditioning
Interval circuit based on 12 Days of XMas

10 Squats
40 Jumping Jacks, then add 10 and new movement per round.

Push Ups
Plank Jacks
Burpees

Finished in 12:00.
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