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Old 11-13-2013, 08:16 PM   #651
Michael A. Jones
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Re: Mike's Mad Log

20131113

Endurance

I finally got in a good run this morning although it was unusually cold....I decided to run negative splits to test my mettle.

Finished in 25:21, and achieved my endstate. I gained about 15 seconds per mile without being winded.

Strength
Squats
5-5-3-3
235-265-295-325#
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Old 11-14-2013, 07:31 PM   #652
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Re: Mike's Mad Log

20131114

Endurance

35 minutes of HIIT tonight. I had an awesome group of ladies that worked really hard.
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Old 11-15-2013, 09:57 PM   #653
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Re: Mike's Mad Log

20131115

Active Rest Day

I did some stretching, and 20 minutes of yoga.
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Old 11-16-2013, 06:08 PM   #654
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Re: Mike's Mad Log

20131116

Endurance

I taught a 40 minute HIIT class at the park today. The folks love the high intensity workouts even after I bring some pain during circuit training.

CFWU and 5x185# DL

WOD
4 rds
10 DL 225#
10 KBS 70#
10 Ball slams 10#

Core
1 minute plank
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Old 11-17-2013, 01:26 PM   #655
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Re: Mike's Mad Log

20131117

Burgener WU, tricep rolling and calisthenics

Strength
Front Squats

4x5
155, 175, 195 and 215#

Core
2x 1 minute planks

Conditioning
I did 5 rds on the heavy bag with 60:20 splits
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Old 11-19-2013, 11:13 AM   #656
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Re: Mike's Mad Log

20131118

Burgener WU

WOD
3 rds
10 Gada swings 10#
15 incline DB press 30#/arm
15 push press 75#
20 shrugs 75#
20 rear pull aparts 100# band

Core
60 Evil wheels

20131119

1 minute singles, hip and back modility exercises

Strength
15 platform loads with 100# sandbag @ 60"

I only own one atlas stone and wanted to go heavier, so I used my "monster bag" instead. Most of the weight is from mulch....I need to made some heavier filler bags with sand or something more dense.

It was still a great workout!
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Old 11-20-2013, 06:34 PM   #657
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Re: Mike's Mad Log

20131120

Endurance

I finally got off my arce and went for a run. Nothing major but much needed. I did 2 miles in 16:22.

Strength

Bench press
8x185#
4x205#
2x225#
1x245# plus 1 bonus rep

I didn't figure that I had it in me but I focused and repped it relatively easy....I may look for my 1RM next week. I haven't even attempted to in what seems like 10years

Assistance Exercise
4x20 floor release push ups
4x10 tricep press 85#

Core
1 minute plank
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Old 11-21-2013, 08:46 PM   #658
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Re: Mike's Mad Log

20131121

Active Rest Day

I instructed a 30 minute HIIT class tonight....
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Old 11-23-2013, 01:27 PM   #659
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Re: Mike's Mad Log

20131122

REST DAY

I was so beat.....


20131123

My classes in the park were not canceled due to weather, so I planned out the workouts according to location; fitnees area vs pavilion.

Endurance
No one showed for the run class, so I did 2 miles for GP.... Ran a comfortable 18:22 on an unfamiliar route. Side note: it was rather windy and 36 degrees....

WOD
4 rds
4 suitcase DL 115#/hand
12m farmer walk 115#/hand
14 rotational lunges 50#

Core
2 minute plank
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Old 11-24-2013, 10:31 AM   #660
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Re: Mike's Mad Log

20131124

CFWU

WOD
I decided to do a short chipper this morning because I was limited on time.

For Time
30 box jumps 24"
60 abmat SU
60 KB snatch 30#

3:45

Conditioning
6 rds on the heavy bag with 30:10 splits
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