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Michael A. Jones 10-01-2014 08:28 PM

Re: Mike's Mad Log

6 rds
10 DB press 30#/hand
10 Floor press 30#/hand

Interval training for about 40 minutes

[B]WOD Part Deaux[/B]

I had a team WOD programmed and had an odd man out, so I jumped in.

18 minute AMRAP
#1 12 SU
#2 12 KBS
#1 12 Squats
#2 3 Burpees
#1 50m sprint

#2 begins at first exercise, etc......

My partner and I finished with 19+12+12+12 :kicking0:

Michael A. Jones 10-02-2014 07:38 PM

Re: Mike's Mad Log

[B]Strength[/B] :weight_l:
Front Squat

Hit a new +10# PR!!!:pepper: Although I missed the second attempt, I am happy to have gotten over 300#.

30 minutes of interval training at the park tonight.

Michael A. Jones 10-03-2014 05:50 PM

Re: Mike's Mad Log

[B]REST DAY[/B] :yawn: It's been a long day....

Michael A. Jones 10-04-2014 04:33 PM

Re: Mike's Mad Log

I woke up stiff as a board, so I began stretching and rolling quite early today. I had to be ready for my classes at the park...

35 minutes of interval training

[B]Strength[/B] :weight_l:
Bench Press 10x3

This was a lot tougher than I imagined. Not hard but tough...:cool:

[B][I]Auxiliary Work[/I][/B]
I did some triceps presses and inclined push ups

Michael A. Jones 10-05-2014 06:37 PM

Re: Mike's Mad Log

[B]Endurance [/B] :run:

My daughter and I ran in a local 5k. 25:25 was my finish time.

Michael A. Jones 10-06-2014 08:55 AM

Re: Mike's Mad Log

I forgot to mention that yesterday's 5K had us running the initial leg uphill.....My legs are feeling it today. :evilsmile

[B]Active Rest Day [/B]

Using the hell outta my foam roller, icepacks and doing some light yoga to loosen up.

Michael A. Jones 10-07-2014 07:54 PM

Re: Mike's Mad Log

I followed CFFB In Season Conditioning today.

[B][I]CFWU x1[/I][/B]


Complete 10 rounds for time:

2 pood Russian KB Swings – 5 reps
50# One Arm KB Power Snatch – 5 reps (2 pood was too much for me...:()

Alternate arms as needed.

Interval training for 30 minutes

Michael A. Jones 10-09-2014 06:54 PM

Re: Mike's Mad Log

5 Push press 95#
10 Ball slams 10#
25 Battlerope uppercuts


40 minutes of interval training



5 rds
5 Box jumps 24"
5 Pull ups
5 Man makers 25# DBs :eek:

Interval tng for 30 minutes

Michael A. Jones 10-10-2014 02:59 PM

Re: Mike's Mad Log

[B]Active Rest Day[/B]

Visited chiro today, got an adjustment and was off to get some back treatment/therapy when the power went out....:ranting2: So much for that.

Instead, I went home used my Miracle Balls, iced a bit and did some light yoga.

Michael A. Jones 10-11-2014 02:42 PM

Re: Mike's Mad Log

My classes at the park got rained out.....:(:lightning I didn't want to get lazy, so I worked out as soon as I got home; weather sometimes dictates one's mood.

[B][I]Burgener WU, dislocates and 20 DUs[/I][/B]

In spired by The Chief WOD....
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

[B]"Buck Sarge"[/B]
3 minute AMRAP
3 Hang power cleans 95#
6 Front squats 95#
9 Push ups
Rest 1 minute, and repeat 2 rds

Finished with 5,5 and 4 plus 3HPC and 5 FS. It was a lot harder than I had predicted or remembered...:smiley_ev

Shadow Boxing w/ 16oz gloves
2 rds with 8x 30:10 splits
2 jabs, 2 uppercuts, 2 hooks and 2 combos

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