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Old 03-28-2013, 12:31 PM   #191
Rachel Baratz
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Re: Mike's CFCC Log

Also Mike...re toes to bar...my best advice to you is to do as big a pull with your lats as you can in the "back" part of the kip. This brings your shoulders behind the bar significantly, which a) brings your feet closer to the bar and b) allows for some automatic "swing back in the right direction" on your way to start the next rep. It's hard to describe in person, but if you're there tomorrow at 7am, I can show you. GREAT JOB using the rxd weight. That's a huge deal.
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Old 04-09-2013, 06:43 AM   #192
Mike Dunne
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Re: Mike's CFCC Log

4/8/13

Tore my abdominal muscles the previous Sunday and took a week off. This was my first day back. I'm not fully healed, and wanted to see if I could work around the injury.

CONDITIONING: Choose your load with the help of a coach and complete:
AMRAP in 20 minutes:
Back Squat, 20 reps
800m Run

I did three rounds, subbing air squats for back squats. The running felt good.
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Old 04-09-2013, 06:46 AM   #193
Mike Dunne
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Re: Mike's CFCC Log

4/9/13

CONDITIONING:
“STANDING LYNNE” :
5 Rounds for Max Reps of:
Barbell Press, @ 75% of max or 75% of bodyweight.
Pull-ups (may be kipped or strict today).
If you are doing strict pull-ups try aiming to use a band that gets you anywhere between 8-12reps guaranteed on your FIRST round. You MUST rest at least 1 minute and no more than 2 minutes between rounds.

I was unsure about pressing due to my injury, but I gave it a go. Tim suggested I try 75lbs, and that was a perfect weight. Pullups are not happening (and neither are push ups) so I subbed ring rows.

8/15, 8/15, 9/16, 9/15, 8/14
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Old 04-15-2013, 05:13 PM   #194
Mike Dunne
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Re: Mike's CFCC Log

4/15/13

Modified schedule and programing continues as recovery progresses.

STRENGTH: BACK SQUAT
Level 1: 5 x 5
Level 2: Light Peak of 1
Level 3: Light Peak of 1, Clusters.
Clusters: take 80-85% of your peak, and complete an EMOM of 7 minutes: a set of 1 rep in the first minute, then 2 reps in the second minute, 3 reps in the third minute, 4 reps in the fourth minute, 3 reps in the 5th minute, 2 reps in the 6th minute and 1 rep in the 7th minute.

Max BS is 250, but today was the first time squatting since my injury so I went very, very light.

Worked up to 165lbs...Which felt oddly heavy.

CONDITIONING:
All levels.
3 Rounds for time of:
400m Run
20 Burpees

Subbed air squats for burpees and finished this in 10:12.
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Old 04-16-2013, 06:38 AM   #195
Mike Dunne
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Re: Mike's CFCC Log

4/16/13

STRENGTH: BARBELL PRESS

Level 2: Light Peak of 1, Clusters.
Clusters: take 80-85% of your peak, and complete an EMOM of 7 minutes: a set of 1 rep in the first minute, then 2 reps in the second minute, 3 reps in the third minute, 4 reps in the fourth minute, 3 reps in the 5th minute, 2 reps in the 6th minute and 1 rep in the 7th minute.

3 x 65
2 x 85
1 x 105
1 x 115
125F

1-2-3-2-1-1 (100lbs)

Meh. 125 is my current PR and it just was not happening. I think I psyched myself thinking about my injury.

CONDITIONING:
Level 1:
10 rounds for time of:
Air Squat, 10 reps
Push-up, 10 reps (5 reps for women)

For all Levels, 12 minute cap.

Tim had me do this rather than barbell jump squats. I was nervous about push ups, but they felt fine. I did 7 rounds.
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Old 04-17-2013, 03:41 PM   #196
Mike Dunne
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Re: Mike's CFCC Log

4/17/13

MOVEMENT PREP: Lax Ball lower body (target QL and glutes), 6 minutes. Wall-Facing Quad Stretch + Active Glute, 1 minute per side. 30ft. of each: 90/90 Walk, Knee to Chest, Inchworm, Toy Soldier, Duck Walk. 60ft. of each: High Knees, Butt Kicks, Side Shuffle, Karaoke, Broad Jump.

The broad jump did not hurt! Woot!

STRENGTH: CONVENTIONAL DEADLIFT
Level 1: 5 x 5
Level 2: 5 x 5, Clusters.
Clusters: take 75-85% of your peak, and complete an EMOM of 7 minutes: a set of 1 rep in the first minute, then 2 reps in the second minute, 3 reps in the third minute, 4 reps in the fourth minute, 3 reps in the 5th minute, 2 reps in the 6th minute and 1 rep in the 7th minute.
Level 3: Power Clean, up to a light peak in 15 minutes. Followed by deadlift singles EMOM for 5 minutes at 80-85% of best deadlift for speed off the floor.

Opted to go with Level 1. I was really nervous about deadlifting.

3 x 95
5 x 125
5 x 145
5 x 165
5 x 185
5 x 195
5 x 205
5 x 205

Awesome. No pain at all, Record said that my form looked good, and I believe I could have done another set at 205. The last set was more about speed.


CONDITIONING:
Level 1:
For time:
Wallball (10/14), 45 reps
45 Pull-ups
Level 2:
Thruster (85/55), 45 reps
45 Pull-ups
Level 3:
Thruster (105/75), 45 reps
45 Chest-to-Bar Pull-ups
10-minute cap.

14lbs Wall Ball, light band for pullups.

Finished the wallballs in under two minutes, and made it to 42 pullups. No pain, not even a tinge. Progress!
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Old 04-20-2013, 12:28 PM   #197
Mike Dunne
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Re: Mike's CFCC Log

4/18/13

STRENGTH: PULL-UP
Level 1: 6 x 3
Level 2: Work up to a peak of 3 within 12 minutes, then, kipping pull-up practice.
Level 3: Work up to a peak of 3 within 12 minutes, then, muscle-up practice.

Stuck with BW and did 7 sets of three. I feel like I am losing pull up strength.

CONDITIONING:
Three rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions*
*Level 1: Good Mornings (15/35)
*Level 2: American Kettlebell Swings (24/16)
*Level 3: Back Extensions


Did good mornings with a 25lbs plate and felt no pain. My god, walking lunges are THE WORST.

20:14
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Old 04-21-2013, 11:00 AM   #198
Mike Dunne
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Re: Mike's CFCC Log

4/21/13

Croga w/Tim

Good stuff as always.

Squatting w/Record

Front Squat Triples

95 x 3
115 x 3
135 x 3
155 x 3
165 x 3
175F
155 x 3
135 x 5

Not bad all things considered. I think 180 is my max for triples.
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Old 04-22-2013, 05:59 AM   #199
Mike Dunne
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Re: Mike's CFCC Log

4/22/13

STRENGTH: BACK SQUAT
Level 1: Up to a peak of 3.
Level 2: Peak of 2, attempt to double your peak from last week.
Level 3: Up to peak of 1, then drop and do 1-3 doubles at 85% of your peak of 1.

135 x 5
155 x 3
175 x 2
190 x 2
205 x 2

Meh...My current 2RM is 230. Regardless, it felt good to squat without any pain. I still feel an odd sensation, most likely tightness.

CONDITIONING:
AMRAP in 8 minutes of:
Level 1 and 2: Ludlow Loop alternated with 15 reps of a jump squat.
Level 3: Ludlow Loop alternate with 10 pistols (5 reps per side alternated).

4 rounds + run. Might be 5, I lost count. This was fun.
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Old 04-22-2013, 06:05 PM   #200
Mike Dunne
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Re: Mike's CFCC Log

4/22/13

Running w/Ave

Worked on POSE drills and ran two 800m loops. Much work to do.
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