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Old 07-20-2014, 10:45 AM   #881
Michael A. Jones
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Re: Mike's Mad Log

20140720

I had planned a run for today but punked out.... Wasn't really feeling it, so I went for a ride instead.

Endurance

6.2 miles in 33:16

I had a rough time switching gears because A) my bike is ancient and 2) didn't wear my riding gloves, so the shifter was slick from sweat....
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Old 07-22-2014, 07:46 PM   #882
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Re: Mike's Mad Log

20140721

REST DAY


20140722

Endurance

Got up earlier than usual to beat the sun up!!! Just a quick 2 miler but I needed it. Finished in 16:21.

Strength
Front Squats 4x4
185#

Conditioning

Did 40 minutes of interval training
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Old 07-23-2014, 08:32 PM   #883
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Re: Mike's Mad Log

20140723

WOD
4 rds
4 Axle Deadlift 185#
10 Ball slams 25#

Conditioning
40 minutes of interval training
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Old 07-24-2014, 07:42 PM   #884
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Re: Mike's Mad Log

20140724

I felt really good today even before my coffee....I didn't get my run time in, so I may have to adjust my schedule to make that one up.

Burgener WU

Goat Work/Skills

Spent a solid 15 minutes working foot placement, hook grip and second pull on the snatch. Things looked really good. I really should be using this grip more often but past coaches never emphasized as much....

Anyhow, I used 35# to practice technique. My shoulders are still not as mobile and strong as they should be. My fault entirely, but I'll make amends.

WOD
4 rds
85# Snatch to 10 OHS

Conditioning
40 minutes of interval training at the park tonight.
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Old 07-25-2014, 08:00 PM   #885
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Re: Mike's Mad Log

20140725

Active Rest Day

Kinda felt like a slouch for resting after watching some of the Games today....


Light yoga, shoulder mobility work and a 1.5 mile walk with the wifey tonight.
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Old 07-27-2014, 08:09 AM   #886
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Re: Mike's Mad Log

20140726

Conditioning

40 minutes of interval training at the park

WOD
10 minute AMRAP
5 Box jumps 24"
15 KBS 35#

10 rds plus 5 jumps

20140727

I finally ran!!

Endurance
5k in 28:00

I chose to run a more challenging route too. I could run where I had three small incline with the sun in my face, or two larger hills with the sun at my back. I chose the latter.

At about 2.5 miles, the sun was beating me down as I was taking on the last hill. It slowed me more than I had predicted but still finished with a respectable time overall.
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Old 07-28-2014, 08:16 PM   #887
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Re: Mike's Mad Log

20140728

REST DAY
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Old 07-29-2014, 07:55 PM   #888
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Re: Mike's Mad Log

20140729

CFWU x1

WOD
For Time
21-15-9
Deadlift 220#
Overhead Walking Lunges 60#
5:46

Conditioning
35 minutes of interval training. Spiced it up a bit tonight, and used some dumbbells that were available at the center. Everyone liked the change.....
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Old 07-31-2014, 04:25 AM   #889
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Re: Mike's Mad Log

20140730

Endurance

2.2 mile FARTLEK run. It was hard to keep interval distances along the trail....Next time, I'll take my timer.

Strength

Decided to change things up on the bench. I incorporated speed and conditioning into my strength work. Did it Tabata style.

Bench Press 20:20 for 8 rds
165#

I managed 10 reps per except only repped 9 on the final interval....

Conditioning
40 minutes of interval training
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Old 07-31-2014, 07:34 PM   #890
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Re: Mike's Mad Log

20140731

Burgener WU

WOD
5 rds
5 Pull ups
10 Band reverse flyes
10 Warrior swings 35# BTB

Conditioning
40 minutes of interval training
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