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Old 12-14-2014, 03:15 PM   #1001
Michael A. Jones
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Re: Mike's Mad Log

20141214

CFWU x1 and 1 minute DUs

Today, I honored Victoria Soto and the people lost two years ago at Sandy Hook Elementary.......

WOD
VICTORIA
5 RFT

10 Thrusters 95#
14 Box Jumps
12 SDLHP 95#
12 Burpees
27 KBS 50#

Finished in 27:49 and subbed step ups and squat thrusts after 2nd rd. This was a smoker!!
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Old 12-17-2014, 09:02 PM   #1002
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Re: Mike's Mad Log

I was really lazy with posting my latest workouts, but did attempt last night but fell asleep.....

20141215

REST DAY

20141216

Strength
Bench Press
6x3 185#

Conditioning I did 4 rds on the heavy bag with 50 combos per rd. Also, 30 minutes of interval training at the center.


20141217

WOD
6 rds
10 KB Deadlifts 70#
6 Pull ups
10 DUs

Conditioning36 minutes of interval training
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Old 12-18-2014, 09:15 PM   #1003
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Re: Mike's Mad Log

20141218

CFWU x1

WOD
For this one. I used 2x 30# Kettlebells
4 rds
8 Cleans
8 Press
8 Snatch
8 OHS

This was a lot tougher than when I devised it....

Conditioning 30 minutes of interval training
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Old 12-20-2014, 04:40 PM   #1004
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Re: Mike's Mad Log

20141219

REST DAY


20141220

Burgener WU

I decided to to some Indian club type training this afternoon. My DIY clubs are too light so I loaded some old DB handles....

WOD
4 rds
10 Arm cast, right 10#
8 Single arm ball slams 20#
10 Arm cast, left 10#
8 Single arm ball slams 20#
10 Barbarian squats 25# https://www.youtube.com/watch?v=31DF...=youtube_gdata (WFS)

Conditioning
One minute each exercise for 8 minutes
Heavy bag combos and battle rope
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Old 12-21-2014, 02:54 PM   #1005
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Re: Mike's Mad Log

20141221

CFWU x1

Circuit Training
3 rds
40:10

KB Press 30#/hand
KB Front Squat 30#/hand
Flutterkicks
Bench Press 135#
Single unders
Staggered Squat
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Old 12-23-2014, 08:56 PM   #1006
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Re: Mike's Mad Log

20141222

REST DAY

20141223

CFFB WOD
Complete 5 rounds:

50 lbs one arm DB power snatch RT 5 reps
50 lbs one arm DB overhead squats RT 5 reps
50 lbs one arm DB power snatch LT 5 reps
50 lbs one arm DB overhead squats LT 5 reps
Weighed Pull Up w/ 50 lbs max reps

I subbed 40# KB on snatches and OHS but used a 50# on the pull ups. Max per set was 6-8-8-8-5.

Conditioning
4x 60m sprints dragging 40# tire

30 minutes of interval training
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Old 12-24-2014, 12:22 PM   #1007
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Re: Mike's Mad Log

20141224

Burgener WU

WOD
4 RFT
3 Curtis press 115#
3 24" Box jumps

9:44

Conditioning
6 rds on the heavy bag. I did 50 combo punches, then boxer shuffled for 15 seconds as recovery between rds.

Skills
I dedicated 12 solid minutes to DU practice. I had my wife watch me to ensure that I kept proper hollow position and she looked for discrepancies in my footwork.
At one point, I was able to string 26 unbroken....
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Old 12-25-2014, 08:55 AM   #1008
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Re: Mike's Mad Log

20141225

Merry Christmas!!

WOD
12 Days of Christmas

1 Romanian DL 95#
2 Power Clean 95#
3 Front Squat 95#
4 Push Press 95#
5 Push Ups
6 Sit Up
7 Ball Slam 20#
8 DUs
9 KBS 40#
10 Goblet Squat 40#
11 Tuck Jumps
12 KB Snatch 40#( 6 each arm)

Finished in 24:00
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Old 12-26-2014, 07:14 PM   #1009
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Re: Mike's Mad Log

20141226

REST DAY
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Old 12-27-2014, 04:01 PM   #1010
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Re: Mike's Mad Log

20141227

Stretching and 5x135# bench press

Strength
Work Set
3x3 225#

Speed Sets
6x165#
4x185#
2x205#
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