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Old 09-25-2013, 06:49 PM   #611
Michael A. Jones
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Re: Mike's Mad Log

20130925

Stretching and 1 minute singles

Strength
Front Squats

5x4 155, 175, 195, 215 and 235#

Assistance Exercises
3 rds
10 calf raises 235#
10 hamstring curls with resistance bands/leg

Endurance
I taught a 35 minute HIIT session at the lake this evening.
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Old 09-27-2013, 12:22 PM   #612
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Re: Mike's Mad Log

20130926

I had a very long day yesterday, and fell asleep before posting my workout....

Burgener WU
5 RFT
10 band front raises
10 Warrior Swings with 30# Power Pack
50 Rope undulations

6:50

20130927

REST DAY
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Old 09-28-2013, 08:09 PM   #613
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Re: Mike's Mad Log

20130928

Strength
Bench
5x5

155-175-195-215-235 (3)

I failed after the 3rd rep.....

WOD
3 rds
15 floor presses 30#/hand
15 tri extensions with band
10 curls with band

Conditioning
2 rds HAM with 30 second rest between
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Old 09-30-2013, 07:01 PM   #614
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Re: Mike's Mad Log

20130929 and 20130930

REST DAY

I have needed some rest time, s I've taken the last two days to recup some. I hope to be back at it tomorrow.
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Old 10-01-2013, 11:28 AM   #615
Michael A. Jones
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Re: Mike's Mad Log

20131001

Stretching, foam rolling and 1 minute singles

Strength
Squats 3x3

300#

Assistance Exercises
3 rds
20 calf raises 275#
10 18" step ups 60#
40' band lateral walk http://www.youtube.com/watch?v=By3DGFrBHHA(WSF)

Core
80 crunches

Conditioning
I did 3 rds on the heavy bag with 60:15 splits

Endurance
I will lead a 35 minute HIIT session this evening at the community center.
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Old 10-03-2013, 10:15 AM   #616
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Re: Mike's Mad Log

20131002

Endurance

I ran a quick 2 miler in 15:37

WOD
For Time:
70 KBS 70#

2:57

Endurance Part Deaux
Led a 40 minute HIIT class at the lake

20131003

Shoulder mobility exercises and Burgener WU

Strength
Press
5x5 95#.....

Since my elbow has been giving me some problems, I kept it light because I still wanted to work on shoulder strengthening.
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Old 10-05-2013, 03:25 PM   #617
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Re: Mike's Mad Log

20131004

REST DAY


20131005

I had great circuit training and HIIT sessions this morning!! Luckily, I have plenty of motivated and athletically gifted folks at the park. I love my job!!

Endurance
20 minutes of HIIT

Burgener WU and stretching

WOD
My wife wanted "a little more" than her usual workout, so she joined me this afternoon....

3 rds
5 push press 65/115#
5 push ups
10 KB tri press 18/50#
10 KB rows 25/50#/arm
25/50 rope slams
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Old 10-08-2013, 06:14 AM   #618
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Re: Mike's Mad Log

20131006

Active Rest Day

I did some light yoga and stretching.


20131007

Endurance

I began my day with a 6 mile bike ride. My legs were feeling the affects of not riding in such a long time....

Logged a time of 31:20

Strength
Bench
3x3 215#

Endurance Part Deaux
Led one client through a 30 minute HIIT session. The city moved me to a new location, so I have to begin build with new clientele....
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Old 10-08-2013, 07:53 PM   #619
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Re: Mike's Mad Log

20131008

REST DAY....

I must have hurt my hammy yesterday during class because it's been bugging me since the afternoon.

I decided to take today off and rest up. Ice has been my friend
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Old 10-09-2013, 07:34 PM   #620
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Re: Mike's Mad Log

20131009

Taking yesterday off was a good move!! Between icing, stretching and foam rolling, my leg feels a hellava lot better!!!

Not wanting to curse myself, I kept to upper and core bodyweight exercise for my workout; I still had classes to instruct this evening....

Burgener WU

WOD
3 rds
10 ring push ups
20 SU
20 ring rows
10 KTE
20 dips

Conditioning
5 minutes on the heavy bag

Endurance

I started off chasing the kids around the playground.....

I had a huge turnout at the lake for HIIT! More than 40 folks came out and we broke a good sweat for nearly 40 minutes.
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