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

Michael A. Jones 01-08-2014 12:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140108[/COLOR][/B]

Guess what day it is....? LEG DAY, WOOT, WOOT!!! :rofl:

[B][I]200m jog and stretching[/I][/B]

[B]Strength[/B] :weight_l:
Squats on V Squat machine
8x5
270 to 410# with 20# increases per set

Front squats 3x10 135#

Glute Press 2x10 200# ea leg

Good mornings 3x10 70#

Calf press 3x20 210#

[B]Conditioning[/B]
4rds 2"x40' Battling rope with 40:15 splits

4rds on the heavy bag with 40:10 splits

Michael A. Jones 01-09-2014 08:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140109[/COLOR][/B]

I did a ton of stretching and foam rolling today! I wasn't as sore as anticipated...

[B]Endurance[/B]
35 minute HIIT session at the park

Michael A. Jones 01-10-2014 05:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140110[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
Push Press
12-9-6-3-1
95-115-135-155-175#

I need to work more on shoulders but am reluctant due to previous injuries....First, I want to become more flexible. All in all, the PP was a nice change of pace from strict pressing.

[B]Conditioning[/B]

2 rds on the heavy bag with 120:20 splits

Michael A. Jones 01-11-2014 09:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140111[/COLOR][/B]

[B]Endurance[/B] :run:

I ran a 3.7 mile all terrain run at the park. Completed it in 36:34. I was planning to run 4 miles but was pressed for time as I had to be back for circuit training....

[B]Endurance Part Deaux[/B]

40 minutes of HIIT

Michael A. Jones 01-12-2014 06:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140112[/COLOR][/B]

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

Michael A. Jones 01-13-2014 09:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140113[/COLOR][/B]

[B]Strength[/B] :weight_l:
Deadlift 3x3
235, 265, 295#

Michael A. Jones 01-14-2014 10:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140114[/COLOR][/B]

[B]Endurance[/B] :run:

Ran 3.3 miles in 29:41. It was the first time that I've run at any elevation in quite some time. Really wasn't bad except my calves are really sore....

Michael A. Jones 01-15-2014 09:16 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140115[/COLOR][/B]

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

[B]Skills[/B]
I spent about 15 minute working snatch technique with 30# DB

[B]WOD[/B]
3 rds
5 pull ups
10 power snatch 75#

[B]Conditioning[/B]
4:30 on the heavy bag

[B]Core[/B]
2 rds
15 press SU
30 cross crunches

[I]I'll most likely do 30-40 minutes of HIIT tonight at the park. [/I]

Michael A. Jones 01-16-2014 08:26 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140116[/COLOR][/B]

[B]Strength[/B] :weight_l:
Front Squats
5x5 185#

I completed all reps ATG on this workout. It felt really fluid and I find it more beneficial doing it in a controlled manner. I'm going to try and do more FS versus back squats in the near future; more athletic movement, and less stress on my lower back.

[B]Core[/B]
100 flutter kicks

[B]Endurance[/B]
I had an awesome, 35 minute HIIT class at the park tonight!!:pepper:

Michael A. Jones 01-17-2014 04:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140117[/COLOR][/B]

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


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