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Old 05-08-2012, 08:20 PM   #151
Michael A. Jones
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Re: Mike's Mad Log

20120508

800m job, 50 rope singles and stretching as WU

WOD

For time: 8 ea w/ 135#
Sprawl-BB roll out-DL-power clean-FS-PP-BS-lunges

Completed without releasing grip on the bar. I call it "Obliter8" and posted it on The WOD Shop. It was supposed to be a timed WOD but my watch failed me..... Seemed easy while I wrote it down, but hellish.

Post WOD

Finished tonight off with 10 rds on the heavy bag 60:15, 200 SU, 200 flutter kicks and 4x 30 sec planks.
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Old 05-09-2012, 06:54 PM   #152
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Re: Mike's Mad Log

20120509

REST DAY
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Old 05-10-2012, 07:36 PM   #153
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Re: Mike's Mad Log

20120510

Burgener WU and 20x 135# back squat

I had a great rest day!! Now, time to get crackin'

WOD
4 RFT

3 DU
5 PU
7 Back squats 225#
10 K2E
15 Hammer strikes
5:12

Post WOD
Heavy bag 30:30 w/ 5 DU per rd
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Old 05-11-2012, 09:45 PM   #154
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Re: Mike's Mad Log

20120511

Endurance

I went out to the park and ran this morning. Wasn't planning to do any certain distance or time, but "eye of the tiger syndrome" kicked in.... Logged 2.82 miles in 26:19. I arn an 8:42 second mile which surprised me.

Warmed up with 10 power cleans 115#, Burgener and some SUs

WOD
12 min AMRAP w/ 12 ea
KB Press 50#
Ball slams 15#
Body rows
16" lateral jumps

8 full rds

I'd forgotten how effective ball slams can be.....

Post WOD
8 heavy bag 40:10

Depending on the weather, I may throw on my weight vest or carry a sandbag for some running tomorrow.....
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Old 05-12-2012, 10:04 PM   #155
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Re: Mike's Mad Log

20120512

Well, my plans to run went out the door....Woke rather late, and I promised my little girl that I'd take her to the park to ride her bike. Couldn't break her heart. Now, I'm the cool Dad again

Active stretching and 10x 135# squats as WU

WOD

6 rds
6 Front squats 185#
10 24" Step ups 45#

I could tell that I was out of sorts with my lifts. My form was shaky, to say the least, and I felt weak ( joint pains ). I have to, again, find my balance between strength and endurance once I complete the Spartan Race. I kind of fell off my routine after March....

Post WOD
5 heavy bag rds
120:30
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Old 05-13-2012, 09:16 PM   #156
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Re: Mike's Mad Log

20120513

Active Rest Day

Rode a few miles with the Family on the fitness trails.
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Old 05-14-2012, 07:56 PM   #157
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Re: Mike's Mad Log

20120514

Endurance

I went on a cycle ride this morning. Logged 14.78 miles in a little over and hour. Today was more difficult than previous rides. The route had more hills and inclines, so it made for a challenge.
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Old 05-15-2012, 09:21 PM   #158
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Re: Mike's Mad Log

20120515

WOD
4rds

4 DL 275#
20 Alternating KB press 35#
10 Good mornings 45#
4 Weighted dips 50#

Skills
15 minute DU practice

Post WOD
4 heavy bag rds
40:30 w/ 10 squats
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Old 05-16-2012, 07:52 PM   #159
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Re: Mike's Mad Log

20120516

WOD

On the top of every minute for 5 minutes wearing my 40# vest:
5 PU (PU ladder by increments of 5)
10 KBS 50#
5 Power cleans 135#

Endurance

Tabata rope jumps 30:30
372
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Old 05-17-2012, 08:42 PM   #160
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Re: Mike's Mad Log

20120517

Endurance

Ran about 3 miles in 30 minutes. I'm guestimating because my GPS went haywire and was tracking me running 43 miles this morning.... The duration was correct but mileage was waaaaay off.

I will have an active rest day tomorrow and prep for the Spartan race on Saturday. Can't wait!
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