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Michael A. Jones 11-01-2013 07:52 PM

Re: Mike's Mad Log

[B]Strength[/B] :weight_l:

4 rds
10 KB clockwise halo 30#
5 KB press, right
10 KB counterc. halo 30#
5 KB press, left

2 rds on the bag with 4 min:40 sec splits

Michael A. Jones 11-02-2013 06:20 PM

Re: Mike's Mad Log


Lead a small group of novice runners this morning. I ran them for 2 miles to check their form, spoke about cadence and stride and get a feel for their abilities.

Also, 30 minutes of HIIT training in the park.

Michael A. Jones 11-04-2013 08:45 PM

Re: Mike's Mad Log



[B][I]PVC pass thrus, foam rolled my triceps and did some mobility exercises[/I][/B]
This helped me find a good rack position which helped a ton on the squats.

Front Squat Cluster

50 minutes of HIIT tonight!!!:pepper: I had a very motivated class, and they went HAM!!!

I really need to get back to a regular running schedule....

Michael A. Jones 11-05-2013 08:12 PM

Re: Mike's Mad Log

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


I decided to follow the CFFB WOD today. It looked pretty good, and I needed a push.

Complete 5 rounds for time:
3 Power Cleans 75% of body weight= 150#
10 Supine Ring Pull Ups
5 Box Jumps 24"

I finished in 5:24. The hardest portion was the ring pull ups....:smiley_ev

Michael A. Jones 11-07-2013 09:52 PM

Re: Mike's Mad Log

[B]Strength[/B] :weight_l:
5x5 205#


Finally got out to run!!!

[B]Endurance[/B] :run:
Ran 3 miles in 26 minutes. I wasn't out to set any PR, so I just ran to effort.

60 ea
SU, reverse crunch and oblique KTE

[B]Endurance Part Deaux[/B]
25 minutes of HIIT

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

Re: Mike's Mad Log

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

Michael A. Jones 11-09-2013 07:11 PM

Re: Mike's Mad Log


Did a leisurely 2 miler with a friend because she wanted to get a run in this morning. Also, conducted a 40 minute HIIT session and went with the wife to a POUND class.

[url][/url] (WSF)

Michael A. Jones 11-10-2013 05:40 PM

Re: Mike's Mad Log

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

Michael A. Jones 11-11-2013 07:01 PM

Re: Mike's Mad Log

Had a great Veterans Day!!


I did an hour of yoga with one of my veteran fitness instructors at a local park.


I instructed 30 minutes of HIIT, then 30 more of bootcamp. :pepper:

Michael A. Jones 11-12-2013 10:13 PM

Re: Mike's Mad Log


[B]Strength [/B] :weight_l:

Bench Press Cluster

2 rds
15 ring push ups
10 KB floor press 50#
15 DB fly 30#

3 rds on the heavy bag with 60:30 splits; wore my 16 oz gloves tonight.

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