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Old 06-22-2013, 07:44 PM   #531
Michael A. Jones
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Re: Mike's Mad Log

20130622

Active Rest Day


I did some yoga, and stretching. I wasn't really up to a big workout today...

Core
I got in 200 back scratchers.

Burpee Challenge Day 22~ 65 burpees
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Old 06-23-2013, 12:55 PM   #532
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Re: Mike's Mad Log

20130623

10x135# squats and stretching

Strength
Squats
6x2 280#

This was the end of my third week with the Russian squat program. So far, so good.

Conditioning
4 rds on the heavy bag with 120:30 splits

Burpee Challenge Day 23~ 70 burpees
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Old 06-24-2013, 10:13 AM   #533
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Re: Mike's Mad Log

20130624

Endurance

Ran 3 miles in 27:09..... I was kind of disappointed with this performance. I started out strong but peetered out around 2.5 miles. I chalk it up to lack of running of late.

Burgener WU

Skills

I spent 10 minutes or so working on hang cleans. I watched a really informative video that showed the progression of the lift, and ways to better yourself. I need to get back to basics and practice more often.

Strength
Press
6x2 145#

Burpee Challenge Day 24~ 75 burpees
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Old 06-26-2013, 04:29 PM   #534
Michael A. Jones
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Re: Mike's Mad Log

20130625

5x225# squats and stretching

Strength
Squats
5x5 300#

This was, by far, the toughest week on the Russian squat program!!! I cruised thru the first 3 rds but it took a lot to get thru the remaining two.

I heard that the program was difficult to finish, so I'll find out.....

Conditioning
8 rds on the heavy bag with 60:10 splits

Core
4x15 crunches
4x15 reverse crunches

Burpee Challenge Rest Day 25~10 burpees

20130626

I didn't get a chance to get my run in this morning. I had to begin processing for my new job as a fitness instructor with Parks and Recs!!! Super stoked to land this position.

Stretching and some resistance band exercises

Strength
Bench
6x3 185#

Burpee Challenge Day 26~50 burpees
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Old 06-27-2013, 04:45 PM   #535
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Re: Mike's Mad Log

20130627

Endurance

I did a very short bike ride this morning. Only got in 4 miles due to a gate being locked along the course....

5x225# squats and stretching

Strength
Squats
6x2 280#

Core
I followed an ab workout on a cable channel. I don't recall the exercises but it was about 10 minutes worth.

Burpee Challenge Rest Day 27~60 burpees
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Old 06-28-2013, 06:04 PM   #536
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Re: Mike's Mad Log

20130628

CFWU

WOD
For time
80' farmer walk 115# per hand
20 burpees
FW
20 burpees
FW
20 burpees
FW
10 burpees~ 8:50

Conditioning
6 rds on the bag with 40:10 splits

Core
2x20 Russian twists 15#
2x20 TRX knee tucks
2x15 K2E
2x15 Dragonflies
2x15 flutterkicks

Burpee Challenge Day 28~ 70 burpees incorporated in WOD
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Old 06-29-2013, 11:21 AM   #537
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Re: Mike's Mad Log

20130629

5x225# squats and stretching

Strength
Squats
4x4 315#

Well, today was tougher than expected. I struggled the other day with my sets, and today was no different.
I got thru one set with 315# but have to drop 15# after the second....I got stuck in the hole and couldn't get out!! It was pretty smooth sailing after that. I'll have to adjust my weights accordingly next week.

Burpee Challenge Rest Day 29~80 burpees
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Old 07-01-2013, 04:47 AM   #538
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Re: Mike's Mad Log

20130630

Endurance

My Family and I did the Color Me Rad 5k in the pouring rain. It was a lot more fun than I expected.

Burpee Challenge Day 30~ 100 burpees plus 50 more cuz I was challenged

Total for the month was 1500!!

20130701

REST DAY

I'm taking today off for much needed rest. My body's talking to me and I'm listening. I am considering taking a few off but undecided at this point....
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Old 07-02-2013, 09:21 AM   #539
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Re: Mike's Mad Log

20130702

Endurance

I did a very short run this morning. I am planning to start short and build back up since my running has been lacking of late....

Ran 2 miles with negative splits; 8:24 for the 1st miles, and 8:07 on the last.

5x225# squats and stretching

Strength
Squats
6x2 280#

This was my first lifts going in to week 5 of my strength improvement with the Russian squat program.

Core

3x10 evil wheels
3x20 SU
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Old 07-03-2013, 05:55 PM   #540
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Re: Mike's Mad Log

20130703

Burgener WU

Strength
Bench
6x3 180#

Conditioning
8rds on the heavy bag with 90:30 splits
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