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Old 11-01-2010, 09:02 PM   #259
Mike Wright
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Join Date: Oct 2007
Location: Spokane  WA
Posts: 411
Re: Mike's Tourist Log

Implemented new afternoon PT program @ the schoolhouse as follows:

M - Pistols / Pull-up pyramids (2,4,6,8) x 2
T - Metcon
W - Running / Sprints
Th - Free Day / Sport
F - Metcon

So my workout will compliment PT as follows:

M - Pistol / Pull-up pyramids - 3/5/7/9 x 2, WOD
T - Metcon, Deadlift (Sumo or Standard) - 5/3/1/1
W - Running / Sprints, Dip pyramids - 3/5/7/9 x 2
Th - Free Day - WOD, Oly or Sport
F - Metcon, Squat (Sumo or Box)- 5/3/1/1

- Goals: beat the students, look good naked
- WODs: Heavy, 10-15 min
- Metcons: sandbags, bars, ropes

Simple, flexible and fun. It's my blend of Mark's Daily Apple BPF and Crossfit. @ 35 w/5 kids, not wasting my time trying to be elite, injured, or a gym rat.
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