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Michael A. Jones 11-23-2015 08:31 AM

Re: Mike's Mad Log

3 rds
20 Club Swings 35#
10 Gamma Cast Squats
5 Flag Press
10 Side Swing To Push Press
10 Romali Cast

I spent 10 minutes working on OHS with dumbbells suspended on bands :evilsmile

[B]Dead Day[/B]:puke0000::zombie:
I seemed to have come down with a bug.....


[B]REST DAY[/B] :snore:
I didn't sleep well but feeling much better. Going to have to rehydrate and take it easy...

Michael A. Jones 11-25-2015 09:11 AM

Re: Mike's Mad Log

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

20 Minute AMRAP
10 KBS 40#
5 KB C&P, left
5 Rack Squats, left
5 KB C&P, right
5 Rack Squats, right


Michael A. Jones 11-25-2015 06:02 PM

Re: Mike's Mad Log

[B][I]Active stretching, 3x135 and 3x225# squat[/I][/B]

[B]Strength [/B]:weight_l:
5x4 315#

I had the use the dreaded Smith machine but that's all that was available....:shrug:

[B]Auxiliary Work[/B]
3x10 Box Squat to Good Morning 45#

Michael A. Jones 11-27-2015 11:36 AM

Re: Mike's Mad Log

I ran a 4 mile Turkey Trot with my daughter and some friends. The course was unfamiliar and quite hilly....
I still ran a 38:14 though:p



Michael A. Jones 11-29-2015 03:55 PM

Re: Mike's Mad Log

I went to the YMCA with family and friends to try Body Pump. It wasn't too bad...50 minutes for a good burn.

[B]Strength[/B] :weight_l:
3x3 325#

I had my kid video my last set. i felt as though I was rounding my back but the footage proved otherwise.


[B]Conditioning[/B] 30 minutes of interval training

30 minute circuit

Michael A. Jones 12-03-2015 05:56 AM

Re: Mike's Mad Log

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


[B][I]Active stretching, 5x225# squat[/I][/B]

[B]Strength[/B] :weight_l:
4x4 325#

I actually wore my lifters and made a world of difference...:D

EMOM for 6 Minutes
6 Front Squats 225#
6 Pull Ups

[B]Conditioning[/B] 30 Minutes of interval training


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

[B]Strength[/B] :weight_l:
Power Cleans
3x5 135#

I'll be using a strength improvement format over the next six weeks; weight based off 1 RM of 205.

10 DUs
10 DB C&J 30#
80m Run

[B]Conditioning[/B] Interval training for 35 minutes

Michael A. Jones 12-04-2015 09:18 AM

Re: Mike's Mad Log

Epic, 4 mile terrain run in 47:17!!



I'm going to get my spinal overhauled, then just relax and hydrate.

Michael A. Jones 12-05-2015 02:40 PM

Re: Mike's Mad Log

[B]Team WOD[/B]
24 Minute AMRAP
P1- Runs 200m while
P3- AMRAP Lunges

My team got through 8 rounds.

[B]Conditioning[/B] 20 Minutes of interval training

Michael A. Jones 12-07-2015 08:34 PM

Re: Mike's Mad Log

[B]Strength [/B]:weight_l:
2x1 330#

My original plan went out the door after the first pull....No sure what was going on but it wasn't happening. I got two, heavy singles in and called it.


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

Michael A. Jones 12-08-2015 08:32 PM

Re: Mike's Mad Log


10 Minute AMRAP
2 Double KB C&P 40#
4 Double KBS
1 Thruster
* Add 1 thruster per round

Finished with 8+2

[B]Conditioning[/B] 30 minutes of interval training

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