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Old 12-28-2014, 08:12 AM   #1011
Michael A. Jones
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Re: Mike's Mad Log

20141228

Active stretching and 5x135# front squat

Strength
Front Squats
Work Set
3x3 245#

Speed Sets
6x195#
4x205#
2x215#

Skills
10 minutes of DU practice

WOD
50 DUs For Time
2:12 I still need a lot of work!
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Old 12-29-2014, 08:22 PM   #1012
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Re: Mike's Mad Log

20141229

REST DAY
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Old 12-30-2014, 11:42 AM   #1013
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Re: Mike's Mad Log

20141230

Burgener WU

WOD

Grace
2:44 Rx'd

Skills
15 minutes of DU practice
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Old 12-31-2014, 11:30 AM   #1014
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Re: Mike's Mad Log

20141231

CFWU x1

WOD
KB "Pain Chain"
6 rds
5 KBS 30#
5 KBS 50#
5 KBS 70#
10 Push ups

Rest 30 seconds btx rds

Conditioning
3 rds on the heavy bag. I completed 100 punches per rd.

Skills 15 minutes of DU practice with new speed rope.
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Old 01-01-2015, 08:13 AM   #1015
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Re: Mike's Mad Log

20150101

One of my goals for this year is to get back to running more often....Did I just say that!?

Active stretching, stick roll and 400m jog

Endurance

Quick 2 miler in 18:15
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Old 01-03-2015, 03:19 PM   #1016
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Re: Mike's Mad Log

20150102

REST DAY

I was so tired that I fell asleep before posting....


20150103

Strength
Deadlift
4 260#
4 280#
4 300#

Conditioning I did 30 minutes of interval training with my class this morning, then 6 rds on the heavy bag with 50 punch combos per

Skills Dedicated 15 minutes to DU work. 30 unbroken today!!
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Old 01-04-2015, 03:41 PM   #1017
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Re: Mike's Mad Log

20150104

Endurance

Logged another 2 miles this morning. My plan is to run, at least, twice a week....I'll run to effort versus chasing a time or going a certain distance.

I just want to get back to some running without the burden of bettering my last time/distance. Besides, if I'm not feeling it, then I cut it short.

Burgener WU

WOD
I used the format from The Chief for today.

3 minute AMRAP
3 Power cleans 155#
6 KBS 50#
9 Squats
Rest 1 minute, then repeat 2x

4, 3+3 and 3+3

Skills 15 minutes dedicated to DUs. A bit winded after my WOD,but I managed 24 unbroken at one point.
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Old 01-06-2015, 08:36 PM   #1018
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Re: Mike's Mad Log

20150105

Active Rest Day

I did active stretching, a few push ups and worked on DUs for about 10 minutes.


20150106

CFWU x1

WOD
20 Minute AMRAP
10 Sledgehammer strikes 10#
5 Double KB Snatch 30#
5 Pull Ups
5/5 KB C&P 40#

Mustered 10 rds +10+1 Snatch

This WOD was more brutal than I predicted....My shoulders were burning and I was a bit winded.
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Old 01-07-2015, 08:21 PM   #1019
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Re: Mike's Mad Log

20150107

Thanks to jury duty, I didn't get in the workout that I planned which included a run.....

I may run in the a.m. but the projected freezing temps might keep me sidelined; alternate plan is to work the elliptical or run the 1/8 mile indoor track at the gym....

Conditioning I did get 30 minutes of interval training in.
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Old 01-09-2015, 07:03 AM   #1020
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Re: Mike's Mad Log

20150108

Endurance

28 degrees couldn't stop me from running!!! I set out with no set distance nor time, and had a great run.
The first mile sucked, as usual, but picked up. Completed 3.4 miles in 30:50.

Strength
Front Squats
3x3 260#

Speed Sets
6x3 225#

Conditioning40 minutes of interval training


20150109

Active Rest Day

I going to hydrate throughout the day, do some yoga and break out the foam roller.
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