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Michael A. Jones 12-28-2013 05:42 PM

Re: Mike's Mad Log


My buddy hosted an after Christmas bootcamp to help folks shed some of the holiday goodies. He called it the [I]Lose The Jingle Bootcamp[/I]:rofl:

[B][I]20 FRPU, stretching and 1 minute high knees[/I][/B]

[B]Strength [/B] :weight_l:
Bench Press
1x235# plus 1;)

4 rds
12 incline bench DB press 25#/hand
20 straight bar curls 55#
20 KB tri press 30#/hand

[B]Conditioning Part Deaux[/B]

I did two 4 minute rounds on the bag with 1 minute rest between

Michael A. Jones 12-29-2013 04:08 PM

Re: Mike's Mad Log

I woke up a lot more sore than expected....

[B]Active Rest Day[/B]

I did some foam rolling, stretching and did some cold water immersion therapy.

Michael A. Jones 12-30-2013 10:42 AM

Re: Mike's Mad Log

[B]Endurance[/B] :run:

Went on my first 5 mile run since June. I almost cut it short because I didn't think that I'd be able to finish....Silly me! :p

Ran it in 47:18 which is superb, in my book, since it had been so long. I may be a bit sore later but it was worth it.

[B][I]1 minute singles, ride it downs with 50# KB and stretching[/I][/B]

4 rds
4 Atlas stone lifts 95#
8 KBS 50#

2 rds
40 two ct flutter kicks
30 cross crunches
10 tabletop crunches

Michael A. Jones 12-31-2013 04:58 PM

Re: Mike's Mad Log

Last workout of 2013....

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


15 minutes of walking thru snatch and snatch balance 95#

5 min AMRAP

5 KB snatch 25#, left
5 KB snatch, right
10 rainbow ball slams 11#

Got 7 full rds

4 rds
25 hanging bicycles
20 flutter kicks

2 rds on the bag with 120:40 splits

Michael A. Jones 01-02-2014 08:41 PM

Re: Mike's Mad Log

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


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

Press Ladder


30 minutes of HIIT

Michael A. Jones 01-03-2014 08:18 PM

Re: Mike's Mad Log

[B][I]Stretching and 30 squats[/I][/B]

[B]Strength[/B] :weight_l:
Front Squats 3x4
185, 205, 225#

Three 3 minute rds with 30 sec rests per rd

4 rds
10 Cobras
10 oblique crunches/side
20 flutter kicks

Michael A. Jones 01-04-2014 10:51 PM

Re: Mike's Mad Log

[B]Endurance[/B] :run:

Did a nice 1.5 mile run at the park. I had to map another route for my classes, and needed something moderately short but challenging.

[B]Endurance Part Deaux[/B]

40 minutes of HIIT

Michael A. Jones 01-05-2014 09:29 PM

Re: Mike's Mad Log

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

Michael A. Jones 01-06-2014 07:18 PM

Re: Mike's Mad Log

[B][I]30 minutes of yoga[/I][/B]

[B]Strength[/B] :weight_l:

225, 255, 275#

I definitely need to work on my grip....The weights weren't much but I could tell that I've lost some grip strength.

5 rds on the heavy bag with 60:20 splits

Michael A. Jones 01-07-2014 09:17 PM

Re: Mike's Mad Log

[B]Endurance[/B] :run:

2 miles in 16:47. I almost didn't go running because it was 21 degrees....I decided not to allow the temp to influence my training, so I just sucked it up and did it.


[B]Strength[/B] :weight_l:
145, 165, 180#

4 rds
4 Burpees
6 Archer push ups
10 Ball slams 10#
20 sledgehammer strikes

50 two-count cross crunches

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