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Old 02-05-2015, 07:57 PM   #1041
Michael A. Jones
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Re: Mike's Mad Log

20150204

WOD
4 rds
6 Bench press 185#
10 Ball Slams 20#
6 Dips

Conditioning 40 minutes of interval training

20150205

Endurance
Decided to run on a soft patched trail to see how my shins reacted....Managed a comfortable 3.6 miles without pain

WOD
4 RFT
12 KB Push Press 50#
20 Tire Strikes 20# hammer

4:20
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Old 02-07-2015, 08:40 PM   #1042
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Re: Mike's Mad Log

20150206

Active Rest Day

I did a lot of hydrating, stretching and played around with a new massage ball. I followed a tutorial on loosening the hamstrings.


20150207

Boy was I out of sorts today!!! I did not feel like doing anything.....

Conditioning Barely made it through 30 minutes at interval class this morning.

I took a power nap thinking that it would help, but nothing....
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Old 02-08-2015, 07:40 PM   #1043
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Re: Mike's Mad Log

20150208

Endurance

Ran a comfortable 2 miles with my daughter to get her ready for our Spartan Race.

Strength
Squats
4 275#
4 310#
4 345#

Speed Sets
2x5 295#
Auxiliary Work
3x20 calf raises 135#
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Old 02-10-2015, 08:04 PM   #1044
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Re: Mike's Mad Log

20150209

REST DAY

20150210

Burgener WU and 60 single unders

WOD
10 Minute AMRAP
5 KB C&P, left 50#
5 Rack Squats
5 KB C&P, right 50#
5 Rack Squats
12 rds
rest 3 minutes
10 Minute AMRAP
8 Double KBS 40#
8 Snatch
8 DUs
5 rds+8
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Old 02-11-2015, 09:01 PM   #1045
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Re: Mike's Mad Log

20150211

I had my ortho appointment today, so I got my lifting in before hand. Had to get this Ganglion cyst taken care of.....I am not supposed to lift for a week

Burgener WU

Strength
Press
3-3-3-3
95-120-145-170

I felt pretty good for not have been keeping up with this particular lift.

WOD
3 rds
6 Push press 115#
12 Gamma casts 35#

Really concentrated on form during the pressing. I feel as though I have more shoulder mobility and stressed technique.

Conditioning I didn't participate as much in class as usual. Limited ROM with this brace on my wrist.... Still got in about 10-15 minutes worth.
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Old 02-13-2015, 06:17 PM   #1046
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Re: Mike's Mad Log

20150212

I got my wrist taken care of. It ached a bit but ice has helped.

Endurance

I ran an awesome five miler!! I did it along a new stretch of trails along the SA River. Finished in 46:50.

20150213

Active Rest Day I spent the majority icing my wrist and going through some ROM exercises. It feels a lot better today.
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Old 02-15-2015, 12:54 PM   #1047
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Re: Mike's Mad Log

20150214

Conditioning 30 minutes of interval training

Strength
Deadlifts 4x4
295-315-335-355 (3)f

I couldn't get that last rep.....!! 1) grip sucked 2) hammy locked up a bit and I just couldn't push my hips forward

20150215

Endurance

I ran a new course today. I found it was a good route but unfinished....

Finished 5k in 27:06
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Old 02-17-2015, 08:41 PM   #1048
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Re: Mike's Mad Log

20150216

REST DAY


20150217

CFWU x1

WOD
4 rds
250m Row
10 DB Snatch 45#
10 Rack Squats
10 Dips

Auxillary Work 3x10 Dual Pulley Rows
35-40-50#

Endurance

I did something that I'm not proud of..... I ran on the treadmill.

1.3 miles

Conditioning Interval training for 30 minutes
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Old 02-18-2015, 08:49 PM   #1049
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Re: Mike's Mad Log

20150218

CFWU x1

WOD #1
EMOM for 10 Minutes
15 KBS 70#

I thought this would be rather easy but it was rough. Around minute 6, I felt like stopping but pressed thru.

WOD#2
Partnered with one of the regulars to class for this one.

6 RFT
10 Push Up
10 Squat
20 DB Snatch
15 Burpee
20 DB C&P
10 Lunge
10 Dips
Partners work from opposite ends of workout, and meet in the middle for Burpees. Proceed to follow on movements after completing burpees.
*Cannot advance until both have completed all Burpees.

I think we finished in 31:52

Conditioning35 minutes of interval training
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Old 02-20-2015, 08:25 PM   #1050
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Re: Mike's Mad Log

20150219

Endurance
3.2 miles in 29:48

Second mile was slow.....Ran into downtown traffic, and construction. I'll know better the next time I go that route.

Conditioning30 minutes of interval training


20150220

REST DAY
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