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Search: Posts Made By: Mike Kerce
Forum: Workout Logs 02-15-2012, 05:47 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

2/15:
picked a bad day to come back after being out sick...

For Time: 50 wall ball 20#/40 kb swings 70#/30 burpees/20 pullups/10 man makers 45#: 20:14
Forum: Workout Logs 02-10-2012, 03:31 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

2/8:
- Snatch + Hang Snatch: 95x1, 115x1, 135x1, 155x1, 175x1 (Snatch only)
- 10 min AMRAP: 10 KTE, 10 Ring Dips, 100m run: 5 rounds

2/9:
- Bench Press: 135x10, 165x10, 185x8
- 15 Slam Ball Slams...
Forum: Workout Logs 02-07-2012, 08:02 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

2/7:
- Fat Bar Deadlift: 135x5, 225x4, 225x4, 225x4, 225x4
- Between sets: 10 box jumps
- 6 rounds: 20 kb swings 70#/20 yard suicide sprints
Forum: Workout Logs 02-06-2012, 07:56 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

2/6:
- Thruster: 95x1, 135x1, 155x1, 175x1, 205x1 (PR)
- Fran (w/ Green Band/Rx weight): 7:41
Forum: Workout Logs 02-03-2012, 05:06 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

2/3:
- Press: 135x6, 145x5, 155x5, 165x4
- Between Sets: 20 Hollow Rocks
- Team of 3/5 Rounds Each: 20 yard suicide sprints, 10 db ground to overhead 35#: 13:48 (only had one teammate so we waited...
Forum: Workout Logs 02-01-2012, 06:43 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

2/1:
- Deadlift: 5x225, 5x315, 5x365, 4x405, 5x335
- 8 min AMRAP: 15 kb swings 53#/30 tuck jumps: 5 rounds
Forum: Workout Logs 01-31-2012, 06:29 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

1/31:
- Bench: 135x3, 185x2, 205x1, 225x1, 245x1
- 3 Min AMRAP Burpees: 45
- 3000m row
Forum: Workout Logs 01-30-2012, 07:48 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

1/30:
- Back Squat: 185x5, 275x3, 315x1, 335x1, 365x1 @30X1 tempo
- Max Reps at 85%: 315x4 @ 30X1
- 3000m row
Forum: Workout Logs 01-26-2012, 04:50 AM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

1/25:
- Front Squat: 5x145, 3x215, 1x245, 1x265, 1x286, 290 (F)...286 is a 1# PR
- 4 sets: 30 sec on/30 sec off rowing for max meters (no coast): 629m
- rowed additional 1,880m to reach 2.5K for the...
Forum: Workout Logs 01-23-2012, 06:41 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

1/23:
- 4 sets: Clean 1-1-1-1 (10 sec rest between reps): 135-165-185-205
- HSPU work between sets
- 3 rounds: 15 Deadlift, 12 HPC, 9 Front Squats, 6 Jerk 135#: 10:32
Forum: Workout Logs 01-21-2012, 12:12 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

1/21:
ouch.

- 6x50m yoke walks 450# total, 3:00 rest between
- 5x5 each shoulder 115# stone ground to shoulder 0:45 rest between sets
- 4x50m prowler push + 190#
Forum: Workout Logs 01-20-2012, 06:11 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

1/20:
- Push Press: 135x2, 165x2, 185x4, 205x4, 225x2
- 5 Rounds: 10 pushups + max thrusters (just bar) in 1:00 w/ 1:00 rest: 72 thrusters
Forum: Workout Logs 01-20-2012, 06:09 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

Hey Andy! Good to hear from you - hope you are doing well! Everything is great with me. Glad to see you're still at it as well.
Forum: Workout Logs 01-19-2012, 07:24 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

Thanks! I go to a box here in Jacksonville...we mostly follow along with the programming from CF Invictus in San Diego...it's based on OPT's (James Fitzgerald's) Optimum Performance Training so that...
Forum: Workout Logs 01-19-2012, 07:01 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

*1/19:
- Back Squat: 135x4, 225x4, 275x4, 315x4, 345x2
- 15 Banded Face Pulls between each set
- 4 Rounds of 120 Jump Rope Singles, 30 Walking Lunge, 20 kb swings 53# - 11:40
Forum: Workout Logs 01-18-2012, 07:45 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

1/18:
- Bench Press: 170x3, 195x2, 215x1, 185x3, 215x2, 235x1
- 9 Minute AMRAP: 3 Power Cleans 135#, 6 Ring Dips, 9 Pullups (both green band): 7 rounds + 3 reps
- 2000m total rowed
Forum: Workout Logs 01-17-2012, 06:25 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

1/17:
- 5 sets of Snatch Balance + 3 OHS: 45-75-95-115-125
(first time doing snatch balance so kept the weight very low)
- 12/9/6 Hang Power Snatch 115#/Burpees + 600m run: 9:38
Forum: Workout Logs 01-16-2012, 06:16 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

1/16:
- 6 Snatch Grip Deadlift @3212 tempo + Power Snatch: 95 - 115- 135 - 145
- 10 minutes: 2000m row + Jump rope: 106 total reps, 7:51 row (PR)
- 16 burpees
Forum: Workout Logs 01-15-2012, 03:11 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

1/13: 13 burpees

1/14: rest day

1/15 (work gym):
- 5x1000m rows, 1:00 rest between
- 3 rounds: 10 kb swings 45#/10 burpees
- bench press: 5x135, 5x155, 5x185, 5x205
- 3x10: lat pulldown, rear delt...
Forum: Workout Logs 01-12-2012, 06:14 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

1/11: 11 burpees

1/12:
- Front Squat: 135x4, 185x4, 205x4, 225x4, 255x3
- 21/15/9 Burpees/Green Band CTB Pullups: 7:19
- 2,500m row
Forum: Workout Logs 01-10-2012, 07:14 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

1/10:
- Press: 95x2, 115x2, 135x2, 155x2, 166x2, 171x1, 146x2
- 6:00 AMRAP: 5 Power Cleans 155#/10 Burpees: 4 rounds + 3 reps
Forum: Workout Logs 01-09-2012, 06:14 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

1/8: 8 burpees

1/9:
- Deadlift: 315x5, 365x3, 405x1, 340x5, 405x3, 460 (F)
- 6 rounds of: 20 kb swings 70#/30 sec rest/15 box jumps/1 min rest: 19:57
Forum: Workout Logs 01-07-2012, 10:46 AM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

1/7 (Open Gym):
- Clean: 135x3, 165x2, 185x2, 205x1, 225x1, couple of fails at 240 (would be PR)
- Front Squat: 135x3, 185x3, 225x2, 255x1, 275x1
- Back Squat: 225x3, 275x3, 315x1, 345x1
- 2K Row:...
Forum: Workout Logs 01-06-2012, 07:12 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

1/6:
- Romanian Deadlift: 205x8, 225x8, 225x8, 225x8, 225x8
in between sets, :45 jump rope

- 5 rounds: 5 Deadlift 225#/100m run: 4:20
Forum: Workout Logs 01-04-2012, 06:52 PM
Replies: 27
Views: 3,838
Posted By Mike Kerce
Re: 2012 Log

* 1/4:
- 20 minutes Snatch Technique practice
- 20 minutes gymnastic practice
- 3x500m row
- 800m run
- 7 burpees (day 3 + day 4)
Showing results 1 to 25 of 500

 
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