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-   -   Mike's Mad Log (https://board.crossfit.com/showthread.php?t=71648)

Michael A. Jones 07-29-2013 07:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130729[/COLOR][/B]

[B]REST DAY[/B]

Still no real relief for my pain.....:shrug:

Michael A. Jones 07-31-2013 08:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130730[/COLOR][/B]

[B]Active Rest Day[/B]

I took yesterday to do some light yoga and A LOT of stretching. I made sure to stay hydrated because the temp has been soaring into the triple digits!!

The foam roller has become my best friend.....:D


[B][COLOR="red"]20130731[/COLOR][/B]

I was planning to go for a bike ride but had no juice in me this morning....

I had a great day at work!! I networked and got to meet more instructors and visit their areas. It was rather productive, and inspired me to get a little workout in tonight.

[B][I]Calisthenics and stretching[/I][/B]


[B]WOD[/B]
4 rds
45 sec single unders
10 push ups
20 sit ups on fitness ball

[B]Conditioning[/B]
6 rds on the bag with 30:10 splits

I am super stoked about tomorrow!!!! It'll be my first boot camp session with Parks and Recs. Not expecting a huge turn out but will have some. I'd rather begin small and expand anyhow.

Michael A. Jones 08-02-2013 09:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130801/20130802[/COLOR][/B]

[B]REST DAY(S)[/B]

Taking all of these rest days is very frustrating because I want to workout. But, I know that it is beneficial to take care of mysef.

So far, it's been working pretty well.

Michael A. Jones 08-03-2013 04:15 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130803[/COLOR][/B]

[B]Active Rest Day[/B]

I walked 1 mile at a decent pace to recon a route for my future social run sessions. The park that I conduct my classes has an extensive trail system, so I don't want to lose folks during the runs....:p

Also, I led a curcuit with the park installed equipment but did not have any participants for HIIT.

Did some stretching and relaxed because it was a long day in the sun. The wife and I have some dancing to do tonight!!!:pepper:

Michael A. Jones 08-04-2013 06:10 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130804[/COLOR][/B]

Time to get back in the saddle. I've taken numerous rest days to recup my back, so today I wanted to get in a decent workout without reinjuring myself.

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
5 rds
5 Renegade rows 20# DB
10 Rotational DL 40#
10 leg lifts
10 crunches
10 box jumps 18"

[B]Conditioning[/B]
4 rds on the heavy bag with 60:20 splits

I did a ton of stretching afterwards and will be taking an ice bath tonight. I did sleep in my bed for the first time in a week....It wasn't bad but the wife and I have discussed purchasing a Sleep Member mattress. Hopefully, that will be good for the two of us; she likes memory foam for her pains and I prefer a firmer mattress.

Michael A. Jones 08-05-2013 08:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130805[/COLOR][/B]

[B][I]1 minute single unders, stretching and 10x135# Bench press[/I][/B]

[B]Strength[/B] :weight_l:
Bench Press

5x5 205#

Michael A. Jones 08-07-2013 09:54 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130806[/COLOR][/B]

[B]Endurance[/B]

Went on a 10 mile bike ride along the SA River. They finally finished the modifications, so to advantage.

Rode a great time of 45 minutes!!

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
3 rds
5 pull ups
10 KB high pulls 50#
10 KB tr press 30#/arm
15 DB rows 30#/arm
15 DB raises 15#/arm

[B]Core[/B]
3 rds
10 oblique K2E/side
30 SU
30 sec plank


[B][COLOR="red"]20130807[/COLOR][/B]

I was planning to do sprints but changed my mind....Besides, I slept in.:p

[B][I]10x135 squats, stretching and light calisthenics[/I][/B]

[B]Strength[/B] :weight_l:
Hack Squat
10x250
8x270
6x360
4x380
2x400

I used the hack squat because it didn't put as much pressure on my back compared to squatting free.....My legs aren't gonna like me later though. :evilsmile

[B]Endurance[/B]

I should label this lack of endurance....I ran thru the circuit set up at the gym because I was pressed for time.

It was 32 or so stations and it hurt!! My cardio has been lacking and I paid for it. 15 stations into the rotation, and I was almost gassed:yikes:

Michael A. Jones 08-07-2013 08:10 PM

Re: Mike's Mad Log
 
[QUOTE=Michael A. Jones;1184689][B][COLOR="Red"]20130806[/COLOR][/B]

[B]Endurance[/B]

Went on a 10 mile bike ride along the SA River. They finally finished the modifications, so to advantage.

Rode a great time of 45 minutes!!

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
3 rds
5 pull ups
10 KB high pulls 50#
10 KB tr press 30#/arm
15 DB rows 30#/arm
15 DB raises 15#/arm

[B]Core[/B]
3 rds
10 oblique K2E/side
30 SU
30 sec plank


[B][COLOR="red"]20130807[/COLOR][/B]

I was planning to do sprints but changed my mind....Besides, I slept in.:p

[B][I]10x135 squats, stretching and light calisthenics[/I][/B]

[B]Strength[/B] :weight_l:
Hack Squat
10x250
8x270
6x360
4x380
2x400

I used the hack squat because it didn't put as much pressure on my back compared to squatting free.....My legs aren't gonna like me later though. :evilsmile

[B]Endurance[/B]

I should label this lack of endurance....I ran thru the circuit set up at the gym because I was pressed for time.

It was 32 or so stations and it hurt!! My cardio has been lacking and I paid for it. 15 stations into the rotation, and I was almost gassed:yikes:[/QUOTE]

I got in some additional endurance in tonight. Unexpectedly, people attended my evening HIIT class. I went easy on them because they were not accustomed to that style of training.

Put in 30 solid minutes, and they loved it!!

Michael A. Jones 08-08-2013 08:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130808[/COLOR][/B]

I put off running once again...I have to get the house ready to receive the wifey and kids coming back from vacation. I've been living the bachelor life for the last few days, so I don't want a beatdown when the better half comes home....:whip0000:

I may go for a light run in the a.m.

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
3 RFT
10 shrugs 155#
20 DB press 25#/arm
30 OH claps
70 rope undulations
Took me 6:22 to complete. It did not seem like a burner but my shoulders were on fire during round two....

[B]Conditioning[/B]

I changed it up a bit and worked a full 3 minute round, rested 10 seconds and went for another 3. In the end, it was really good to go hard and get sweaty!!

Michael A. Jones 08-09-2013 12:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130809[/COLOR][/B]

[B]REST DAY[/B] :snore:

I'm taking today for some much earned relaxation and to recup. I have a long day of instruction tomorrow, so I need the energy to get through a run, circuit and HIIT.

Michael A. Jones 08-11-2013 07:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130810[/COLOR][/B]

I conducted a 45 minute circuit training session, then a 20 minute HIIT class.


[B][COLOR="red"]20130811[/COLOR][/B]

[B][I]Light calisthenics and stretching[/I][/B]

I was kind of burnt from yesterday's workouts in the park, and almost didn't get in a session this evening.

[B]WOD[/B]
3 rds
5 Archer push ups
10 sandbag squat cleans 40#
20 crunches
40' walking lunge 50#

[B]Conditioning[/B]
6 rds on the heavy bag with 40:10 splits

I still haven't "manned up" and went for a run.....:shrug: I may just do that tomorrow. My cardio has suffered in the last few weeks. If I don't get back to running on a regular, then I'll begin doing more AMRAP and WODs for time to compensate.
I'll have to check my work schedule for the upcoming weeks to see when I could get some biking in, at the very least. I have an obstacle race coming up and I am ill prepared.:o

Michael A. Jones 08-13-2013 07:02 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130812[/COLOR][/B]

I had a long day and fell asleep before posting my workout. Getting my kid ready for the upcoming year is harder than usual....

[B]Endurance[/B]

I finally got out and ran in the a.m. I didn't want to push it like usual, so I stayed to my plan to just run a mile.

Clocked 8:32 with an easy pace. Not bad after 3 weeks off.

[B][I]Burgener WU, stretching and bench 10x135#[/I][/B]

[B]Strength[/B] :weight_l:
Bench
4x4 215#

[B][COLOR="red"]20130813[/COLOR][/B]

[B]REST DAY[/B] :yawn:

Michael A. Jones 08-14-2013 06:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130814[/COLOR][/B]

[B]Endurance[/B]

Rode a quick 8 miler in 35:10. It didn't seem like I was riding that pace but it felt really good.

[B]Endurance Part Deaux[/B]

I taught a 30 minute HIIT session with some very energetic folks. :)

Michael A. Jones 08-15-2013 07:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130815[/COLOR][/B]

[B]Active Rest Day[/B]

I participated in a small portion of my circuit training class tonight, then ran/power walked a little over a mile with the wifey and one of our daughters.

Michael A. Jones 08-16-2013 04:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130816[/COLOR][/B]

[B][I]Stretching and calisthenics[/I][/B]

[B]WOD[/B]
4 RFT
6 Warrior swings 45# Bulgarian bag
10 KBS 50#
10 Tire strikes
10 KTE
6 box jumps 24"
7:42

It felt good to do an intense workout today. The rain kept it relatively cool, and my lungs weren't on fire....

[B]Conditioning[/B]
3 rds on the bag with 60:15 splits

[B]Core[/B]
2x 1:15 planks

Michael A. Jones 08-17-2013 06:45 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130817[/COLOR][/B]

[B]Endurance[/B] :run:

Cruised an easy mile with my daughter and two, young ladies that attended my social running session. My focus was to take theirminds off of the run, and teach them different techniques.

I think it went well as one girl NEVER runs and kept up with a 12 minute mile pace.:highfive:

[B]Endurance Part Deaux[/B]

Instructed a 30 minute HIIT session.

Michael A. Jones 08-18-2013 07:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130818[/COLOR][/B]

[B]Active Rest Day[/B]

I did some light stretching and yoga to relax.

Michael A. Jones 08-19-2013 09:16 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130819[/COLOR][/B]

I missed out on some great running weather this morning....It hasn't bee in the low 70s for quite some time, but my hips was a bit tight and I didn't want to chance any injury.

So, I went to the gym....

[B]Strength[/B] :weight_l:

Low row 10x100, 10x120 and 10x140#
MTS row 3x10 70#/arm
Cable pull down 3x10 70#/arm
Shrugs 2x10 160# :shrug:...lol
Rear delt press 3x100#
DB press 3x10 50#

[B]Endurance[/B]:run:
I had to get some cardio in, so I ran the elliptical for 20 minutes at level 7. I used the hill interval program, and sprinted the hills and coasted the flat portion.

Michael A. Jones 08-20-2013 07:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130820[/COLOR][/B]

Had my family attend my circuit training session today, and also got a newbie in....:welcome: She happened to hear about our program and decided to join in. I didn't do as many stations today but jumped in for a few rounds.

[B]Endurance[/B]

We put in some good work with 30 minutes of HIIT at a local community center. Some of the staff jumped in with the family and another newb. All enjoyed the class. I'm no Shaun T, but I gave them a great workout....:rofl:

[B]Strength[/B]:weight_l:

I wanted to do more, so I benched after getting home from my classes.

Bench
3x4 225#

I also did Curls 4x5 25#/arm and tri presses 4x10 25#/arm

I struggled a bit on the third rep in the last two rds but managed.

Michael A. Jones 08-21-2013 07:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130821[/COLOR][/B]

[B]Endurance[/B]

Taught a great HIIT class tonight!! 20 minutes of sweat and good times. The crowd kept me motivated and they always ask for more.

Now that I know their fitness levels, they asked for it....:evilsmile

Michael A. Jones 08-22-2013 09:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130822[/COLOR][/B]

I was very honored to do a WOD dedicated to one of my friends that was killed in action along with the men of his Scout platoon, and helicopter crew. They were all very special and will always hold a place in my heart and soul.

[B]WOD[/B]

"Dobogai"

Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells

I subbed the MU with 4 dips+4 pull ups. I finished in 44:25. I found myself wanting to give up after round four, but knew that wasn't an option. I trembled and pushed for Derek Dobogai, Jason Paton, Garrett McLead, Josh Harmon, Jess Pollard, Michael Hook, Phil Brodnick, Jeremy Bouffard, Ty Seideman, Nathan Hubbard, Corry Tyler, Matthew Tallman, Josh Flynn and Rickey Bell.

Take Arms!!

Michael A. Jones 08-23-2013 03:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130823[/COLOR][/B]

[B]REST DAY[/B]
:yeahthat:

I am still thoroughly worn out from last night's WOD. It was on the same level as Murph, but I love honoring all of the fallen heroes.

DOMS kicked in full gear this morning but I'm feeling much better after stretching and rehydrating. I have to be ready for my classes tomorrow.

Michael A. Jones 08-25-2013 06:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130824[/COLOR][/B]

[B]Endurance[/B]

I conducted my weekend HIIT class at the park.


[B][COLOR="red"]20130825[/COLOR][/B]

[B]Active Rest Day[/B]

I was sort of worn out from the last few days, so I just did some light yoga and hip mobility work.

I so want to go running tomorrow....First day of school, so I'll play it by ear.

Michael A. Jones 08-26-2013 08:30 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130826[/COLOR][/B]

I was way past due for another run. I've wanted to but was afraid of hurting myself, and felt that I was too out of shape to get back on the horse.....

Well, it was a beautiful morning!! After dropping my kid at school, I headed to the closest track.

[B]Endurance[/B]

1.5 miles in 12:21

Not so bad after all. My lungs were solid but all of my aches and pains held me back. :( Next run will be two miles; just gonna use some strategy to back to 3-5 mile runs. Time off helps a ton!!

I might do a short one later, if anyone attends my run class.:shrug:

[B]WOD[/B]
5 RFT
5 hang cleans 75#
10 Evil wheels
3:47

Michael A. Jones 08-27-2013 11:50 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130827[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench
6x6 200#

I felt pretty solid with my lifts. I thought I'd struggle cuz I'm still tender from doing "Dobogai" last Thursday and with working my classes. Not the case.

[B]Conditioning[/B]

Heavy bag
3 rds with three min:1 min splits

[B]Endurance[/B]
I'll be doing a 30 minute HIIT session this evening.

Michael A. Jones 08-28-2013 01:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130828[/COLOR][/B]

[B]Endurance[/B]

Went on an awesome bike ride this morning!!!:pepper: I explored a newer section of trails to see how far they had expanded.

Got in 11 miles in 51:23. The first few miles were sort of painful but then it was fluid. I'll probably begin riding more now that it's cooling off.

[B]WOD[/B]

4 rds
4 tire DL 300ish#
6 KBS 50#
8 Sandbag snatches 44#

The snatches with the shifting weight was surprisingly dificult, but gave a great workout.

[B]Core[/B]
100 crunches on stability ball
60 reverse crunches
2x30 sec planks

[B]Endurance Part Deaux[/B]

I'll have a 30 minute HIIT session tonight at the park.

Michael A. Jones 08-30-2013 08:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130829[/COLOR][/B]

[B]REST DAY[/B] :yawn:


[B][COLOR="red"]20130830[/COLOR][/B]

I had grand plans for today but found that I had more pressing things to do...I had to spend most of the day drafting a workout schedule for an expo. Wish I could have run also.

[B]Endurance[/B]

Well, the wife convinced me to attend a new class that she wanted to try. It was a cardio dance class called Bokwa. I had my doubts but it turned out to be pretty decent. 90 minutes of high intensity and sweat!! :pepper:

Tomorrow, I plan to do the Hotshots19 WOD to honor the brave souls lost in the AZ fires.....

Michael A. Jones 08-31-2013 07:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130831[/COLOR][/B]

[B]Active Rest Day[/B]

I didn't have any fuel in the tank today.....I so wanted to do the Hotshots 19 WOD but knew to listen to my body.

I did do some yoga with one of my coworkers and led a small fitness class at the expo that we both attended this morning.

I hope to begin September with a new zest.

Michael A. Jones 09-01-2013 04:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130901[/COLOR][/B]

Beginning the new month ready for some good training!! I wanted to get in some miles but my schedule didn't accomodate....

Had to give another fitness demo this morning. We had more crowd participation today.

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
5 rds
5 bench press 195# (BW)
10 man makers 25#/hand
15 Swiss ball V Up passes

[B]Conditioning[/B]
2x 3 minute rds on the heavy bag with 30 sec rest btx, then 4 minute bonus rd thanks to 'Bad Meets Evil':evilsmile

Michael A. Jones 09-02-2013 04:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130902[/COLOR][/B]

[B]Endurance[/B] :run:

After some stretching and 400m jog, I ran 2 miles for negative splits. I finished in 16:25. The first mile was in 8:32 and the last was completed in 7:53.

I was very satisfied since I haven't been running as frequently.

[B]Strength[/B] :weight_l:
Squat
3x235# plus 15 crunches and reverse crunches per rd

It felt good to begin squatting again!!:kicking0: I took it easy and went light just to get the feel back. Depending on how I feel tomorrow, I will start doing more in the coming days.

Michael A. Jones 09-04-2013 09:12 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130903[/COLOR][/B]

[B]Endurance[/B]

Conducted a more intense HIIT class. My kid was there and a gentleman who is very active, so I ramped it up. 30 minutes total workout time.


[B][COLOR="red"]20130904[/COLOR][/B]

Receieved some more running tips and pointers, so I decided to put them to use. Besides, I need the release.

[B]Endurance[/B] :run:

Ran 2 miles in 15:58. I had to look at a new park location for work, and ran to it in 8:09. I did a brisk walk to look at the amenities, then ran back in 7:47.

I shortened my stride and ran more on my forefoot. It felt good and my time were respectable.:)

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
3 rds
5 power cleans 125#
5 KBS 70#
10 Box jumps 18"

[B]Endurance Part Deaux[/B]
I'll lead HIIT tonight at the park. I'm looking for 40 minutes for that session.

Michael A. Jones 09-05-2013 06:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130905[/COLOR][/B]

I was wiped out from yesterday's workout and my HIIT and Kid Fit classes!!!:yikes:

Rain kept me from riding, so I did nothing in the a.m. I was going to get in some lifting though.

[B][I]30 jumping jacks, 20 "ride it downs", and stretching[/I][/B]

[B]Strength[/B] :weight_l:
Front squat
5x4 185#

Michael A. Jones 09-07-2013 07:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130906[/COLOR][/B]

[B]REST DAY[/B] :snore:


[B][COLOR="red"]20130907[/COLOR][/B]

[B]Endurance[/B] :run:

The family and I ran the ROC Race up in Austin this morning with some friends. It was a good course with cool obstacles.

[B]WOD[/B]
4 rds
4 sandbag G2S 50#
6 sandbag halos 45#
8 DB presses 25#/arm

Michael A. Jones 09-08-2013 06:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130908[/COLOR][/B]

[B]Active Rest Day[/B]

I did some light yoga and strecthing this afternoon. I plan to go for a 3 mile run in the a.m.

Michael A. Jones 09-09-2013 09:20 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130909[/COLOR][/B]

It was a gorgeous morning with a slight breeze and 72 degrees!!! I couldn't pass the opportunity up, so I dropped my daughter at school and headed out for a run.

[B][I]400m jog and stretching[/I][/B]

[B]Endurance[/B] :run:

Ran 3 miles in 23:59. The longest that I've done in a while. It seems like I haven't lost as much as I suspected although the last mile was rough....I still ran it in 8:14. :pepper:

Worked my stride again and tried to focus on relaxing more. So far, my changes have been productive.

[B]WOD[/B]
4 RFT
6 KB snatch 30#, right
6 KB high pulls 70#
6 KB snatch 30#, left
10 K2E
10 KBS 50#

6:08

[B]Core[/B]
50 crunches

Michael A. Jones 09-10-2013 08:15 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130910[/COLOR][/B]

[B]Endurance[/B]

Taught a great HIIT class tonight!! Not as intense but good. I had a gentleman who hasn't workout in a while, so we're taking baby steps.

Michael A. Jones 09-11-2013 08:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130911[/COLOR][/B]

[B]Endurance[/B]

I began my day by wishing my daughter a Happy Birthday, then honoring those brave men and women who perished in the Twin Towers twelve years ago.

I climbed 1904 stairs over two ascents of the Tower of the Americas. It was part of the inaugral San Antonio 110 9/11 Memorial Climb.

[url]http://www.sanantonio110.com/[/url] (WSF)

Tonight, I taught a 40 minute HIIT class.

Michael A. Jones 09-12-2013 10:15 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130912[/COLOR][/B]

I was much too sore to even think about running this morning...:p

[B][I]15 minutes of yoga, stretching and 10x135# on the bench[/I][/B]

[B]Strength[/B] :weight_l:
Bench
10x185#
5x205#
2x225#

[B]Assistance Work[/B]
3x20 band flys
3x10 floor release push ups
3x15 KB floor presses 30#/arm

[B]Conditioning[/B]
2 rds on the heavy bag with 3 min:30 splits

Michael A. Jones 09-13-2013 08:10 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130913[/COLOR][/B]

[B]REST DAY[/B] :snore:

Michael A. Jones 09-14-2013 04:31 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130914[/COLOR][/B]

[B]Conditioning and Endurance[/B]

Led a 40 minute conditioning circuit and 20 minute HIIT class at the park this morning.

Brought some XFit movements to the folks that attended. They were a little apprehensive but loved them once they began.

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
3 rds
5 pull ups
10 snatch 65#
10 OHS 65#

I really need to step up my game with OHS....:(

[B]Core[/B]
3x20 oblique KTE


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