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Old 07-01-2015, 07:57 PM   #1151
Michael A. Jones
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Re: Mike's Mad Log

20150701

WOD
30:10 For 2 rds
KBS 40#
KB Snatch, right
OHS, right
KB Snatch, left
OHS, left
AKBS
Goblet squat
Rest 40 seconds and repeat but replaced snatch with C&P, and OHS with rack squat.
Rested 2 minutes, then did:
4 rds
10 KB RDL 70#
10 KBS

Conditioning Interval training
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Old 07-03-2015, 06:16 PM   #1152
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Re: Mike's Mad Log

20150702

Endurance

I ran 2.2 miles in 19 minutes. Held a very respectable pace the entire run.

Conditioning Interval training lasted 30 minutes

20150703

REST DAY
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Old 07-04-2015, 11:20 AM   #1153
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Re: Mike's Mad Log

20150704

WOD
We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.
1776

3 RFT
17 Pull Ups
100 High Knees
17 C&P 95#
120 Flutterkicks
17 Front Squats 95#
130 Jumping Jacks
17 KBS 50#
140 Single Unders
17 Goblet Lunges 50#
10 Push Ups
7 Burpees
39:45

This was another deceptive WOD....
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Old 07-05-2015, 07:01 PM   #1154
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Re: Mike's Mad Log

20150705

1 minute of single unders, active stretching and 5x135# squats

Strength
Squats
5x4 305#
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Old 07-06-2015, 07:56 PM   #1155
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Re: Mike's Mad Log

20150706

REST DAY
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Old 07-07-2015, 09:04 PM   #1156
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Re: Mike's Mad Log

20150707

Endurance
I decide to step up my mileage per week, and went for a run. I had planned on 10 minute miles but ran faster....

3 miles in 27:03

WOD
4 rds
12 Club Swipes ( 6 per) 25#
12 Gamma Casts 35#
6 Torch Press 25#

Conditioning 35 minutes of interval training
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Old 07-08-2015, 08:20 PM   #1157
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Re: Mike's Mad Log

20150708

Strength
Bench Press
Ascending/Descending Ladder
135-155-175-195#

WOD
EMOM for 10 minutes
5 Pull ups and 10 push ups

Conditioning
A bit over 35 minutes of interval work
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Old 07-10-2015, 04:42 AM   #1158
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Re: Mike's Mad Log

20150709

Endurance

I went on a 4 miler with my daughter; she was biking.....She was supposed to do a "comfortable pace" but went a lot faster than expected. I enjoyed the push though.

Finished 4.1 miles in 38:39.

Conditioning Interval work for 30 minutes

20150710

Active Rest Day
Hydration, stretching and rolling as recovery with some light icing (right knee pain)
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Old 07-11-2015, 07:18 PM   #1159
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Re: Mike's Mad Log

20150711

Conditioning 35 minutes of interval training

Strength
I followed CFHQ today.

Front squat 10-5-3-1-1-1-3-5-10
140-160-190-215-235-215-190-160-140#

Began conservaively but could have gone much heavier....I was apprehensive because I haven't done heavy front squats for a while. I was well with my range and could've possibly PR'd

Note To Self: Bench press session on 20150708 had 5 reps per....
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Old 07-12-2015, 02:42 PM   #1160
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Re: Mike's Mad Log

20150712

CFWU X1

WOD
For Time

Burpees by 1 thru 10
Goblet Squats 50# by 2 thru 20
KBS by 3 thru 30
Finished in 22:53

I followed this video for my workout. No way was I going at this one with a 32kg belll!!! Does contain some language...https://www.youtube.com/watch?v=I8QoYirz5_o
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