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Old 07-17-2018, 08:36 PM   #1941
Michael A. Jones
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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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Old 07-19-2018, 09:34 PM   #1942
Michael A. Jones
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Re: Mike's Mad Log

20180718

Hero WOD
Santiago
7 RFT
18 Dumbbell Hang Squat Clean, 35#
18 Pull Ups
10 Power Clean, 135#
10 Inverted Push Ups

U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, IL, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, GA, died on July 18, 2010, in Bagram, Afghanistan.

He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.


Completed in 40:00. Rest easy, Ranger!!

20180719

Weightlifting
2 rounds each superset

10 Wide To Close Floor Press, 35#
10 Face Pulls, red bands

20 Landmine Chest Press, 50#
10 Single Arm Rows, 45#

10 Floor Flyes, 20#
10 High Pulls

10 Hand Release Push Ups
5 Pendlay Rows, 135#
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Old 07-20-2018, 07:46 PM   #1943
Michael A. Jones
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Re: Mike's Mad Log

20180720

Active Rest Day

Mobility

Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Recovery

10 Minutes of Qigong
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Last edited by Michael A. Jones : 07-20-2018 at 08:02 PM.
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Old Yesterday, 07:33 PM   #1944
Michael A. Jones
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Re: Mike's Mad Log

20180721

WOD
Looking Four A Girl Like You
Betty
5 RFT
12 Push Press, left and right, 45#
20 Box Jumps, 20"

Diane
21-15-9
Deadlifts
HSPU

Grace
30 C&J, left and right

Charlotte
21-15-9
Overhead Squats
High Pull, left and right

20:40

20180722

Endurance
8 miles in 1:19:51
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