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Old 05-08-2013, 07:32 PM   #491
Michael A. Jones
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Re: Mike's Mad Log

20130508

Active Rest Day

Mini WOD
4 rds
10 push ups
20 flutter kicks

Core
1:30 plank

Active stretching, Miracle Ball therapy and foam rolling
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Old 05-09-2013, 05:14 PM   #492
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Re: Mike's Mad Log

20130509

Endurance

Rode 18 miles this morning. My legs were toast by mile 12 but I pushed through the pain. My time was 1:30:40.

I noticed that my pace was haphazard and could keep with my goal of 5 minute miles. It was a semi new course, so it may account for that....

Burgener WU

WOD
5 rds
5 pull ups
5 snatch 95#
I haven't worked my snatch in a looooooong time I think that I did fairly well considering. I took some pointers from a local coach and worked them in the WOD. I found my grip position and used my hips more. Each lift felt pretty good.

Core
5 rds
10 V ups 30#

1:30 plank
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Old 05-11-2013, 02:44 PM   #493
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Re: Mike's Mad Log

Busy, busy, busy......I had so much going on with my daughter's graduation from college that I didn't post yesterday's workout.

20130510

Endurance

Thundershowers almost derailed my run but braved it and went anyway. I'm glad that I did. Achieved a new 3 mile PR of 23:23!!!

It didn't really feel like I was running as fast but manged to beat my old time of 23:55. I was very happy.

Burgener WU

WOD
2 RFT
2 Push press 185#
4 burpees
6 24" box jumps
8 rope slams
2:03

20130511

WOD
4 rds
2 Atlas stone lifts 95#
20' Farmers walk 100# per hand
Triple burpee
20' Farmers walk 100# per hand

Conditioning
4 rds of heavy bag work/shadowboxing with 60:10 splits

Core
1:45 plank
3x10 hollow rocks
3x10 Supermans
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Old 05-12-2013, 08:08 PM   #494
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Re: Mike's Mad Log

20130512

REST DAY
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Old 05-13-2013, 10:40 AM   #495
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Re: Mike's Mad Log

20130513

I'm so glad that I took yesterday off. I needed a good rest, and it worked out beautifully!!

Endurance

I ran a great Monday morning 4 miler in 33:12.

Active stretching and 5x225# squats

Strength
Box Squats
8 295#
6 315#
4 335#
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Old 05-14-2013, 05:57 PM   #496
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Re: Mike's Mad Log

20130514

I put off working out till late today due to refining my resume for two potential jobs. Hopefully, things are in my favor....

Burgener WU

Strength
Press 3x5
135, 155 and 175

I had to push press the last rep on 175#. I have lost a bit of strength over the last few months. No biggie. As long as a put forth max effort, then I'm satisfied.

WOD
3 rds
3 KB press 50#/right
6 Bulgarian bag halos 40#
3 KB press
6 PP 135#

Conditioning
6rds on the bag/shadowboxing with 60:10 splits

Core
2 minute plank
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Old 05-15-2013, 02:08 PM   #497
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Re: Mike's Mad Log

20130515

Endurance

I decided to run at Comache Lookout this morning because I wanted a run at a bit of elevation.
Put in 3.48 miles in 31:24. I was going to continue to hit a solid 3.5 but my goal was just to do two full laps around the outer trail. Next time, I know where to begin and end for 3.5.

WOD
6 RFT
Tire flip w/ jump thru (I believe the tire is around 320ish#)
5 floor release PU
10 KBS 50#~ 3:27

Core
4 rds of evil wheels
2:10 plank
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Old 05-16-2013, 03:54 PM   #498
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Re: Mike's Mad Log

20130516

Endurance

I hit the rower this morning for some quick cardio. I did 5rds of 30:30 with a damper setting of 5. Forgot to log my distance and cals burned....

WOD
5 rds
5 Curtis press 95#
10 WB 20#

Core
4x10 GHD SU....
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Old 05-17-2013, 04:25 PM   #499
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Re: Mike's Mad Log

21030517

REST DAY

I took today off in prep for the Spartan Race in the a.m.
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Old 05-19-2013, 07:27 PM   #500
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Re: Mike's Mad Log

20130518

Spartan Race

The course was 4.5 miles and I completed it with my friend in 1:56.....This run was a serious beatdown compared to last year's!! We, both, had to do some burpees along the way.
It wasn't a great time but that wasn't the point. I was their for the workout and challenge.

20130519

Strength
Bench press
3x4 225#

Conditioning
4 rds on the bag with 60:15 splits

Core
2:20 plank
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