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Old 12-21-2009, 12:22 PM   #161
Mike Wright
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Re: Mike's Tourist Log

21 December 2009

Started w/CF trainer today, THE Jack Maher. He will train me for the next 2 weeks in prep for the NCOA in CO. Initial assessment:

DUs for warm-up

500m row - 1:37.7
Vert Jump - 36"
PUs - 22
BS - 235
DL - 345
135# BP - 20
Touch Toes - 3" shy
3/4 Mile - 4:51
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Old 12-21-2009, 05:02 PM   #162
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Re: Mike's Tourist Log

21 December 09 PM

DS

Diane
21-15-9
225# DL
HSPUs
8:15

30 sec off PR. Maybe due to chest benig blitzed from 2 days ago/today.
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Old 12-23-2009, 11:31 PM   #163
Mike Wright
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Re: Mike's Tourist Log

Wednesday 23 December 09

250m row - 45.7

DS

Sledgework for accuracy
50 DUs

1 Mile uphill run (treadmill set on 15 incline) - 13:39

Clean practice
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Old 12-26-2009, 09:25 AM   #164
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Re: Mike's Tourist Log

Sat 26 Dec 09

Sick last few days.

DS/BWU

Filthy 50 - not rx'd (25# KB)

30:54
30 seconds off my PR, surprised considering how I felt.
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Old 12-29-2009, 08:54 AM   #165
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Re: Mike's Tourist Log

Sunday 27 Dec 09

WU - DUs/HSPUs

Helen - not rx'd (44# KB, 400m run?)
9:57(PR) - last time 11:35

Pistol Work

Working with Jack still. Doing less volume, but much more sore.
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Old 12-29-2009, 08:59 AM   #166
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Re: Mike's Tourist Log

Monday 29 Dec 09

BWU w/45#, DUs

Fran - as rx'd
6:00(PR) - last time 8:16

Stoked about this. Not as scared of Fran after today. Huge help to have someone pushing you.
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Old 12-31-2009, 10:23 AM   #167
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Re: Mike's Tourist Log

Wed 30 Dec 09

BWU/Sloshpipe OHSs

500m row - 1:37.7(PR)

30m Sprints - around 5 sec ea
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Old 12-31-2009, 10:33 AM   #168
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Re: Mike's Tourist Log

BWU

95# Snatch x 30
2:53

10 sec L-Sits x 3

Iron Cross supports x 3

Ring flyes x 10

Started experiencing severe pain after the Snatch WOD, most likely tendonitis. Have had before from OLY lifts, will rest the 4 days before NCOA.

I have an opportunity to sleep/eat better than I have in a long time so I plan to take advantage by starting new program @ NCOA based on Louie Simmons Conjugate Method, will implement/test/adjust program as follows:

WOD: MAINSITE or CF FOOTBALL + PT
WEIGHTLIFTING: DEADLIFT, SQUAT, BENCH, OLYMPIC LIFTS
GYMNASTICS: PULL-UPS, DIPS, MUSCLE-UPS, LEVERS
SKILLS: DOUBLE UNDERS, ROWING, KETTLEBELL, SPRINTS

CYCLE 1 - 50%
WEEK 1:
M(ME) - SUMO DEADLIFT – 7X1, FRONT SQUAT – 8X1, PULL-UPS / DOUBLE UNDERS
W(ME) - CLOSE GRIP BENCH PRESS – 7X1, CLEAN & JERK 7X1, LEVERS / ROWING
F(SP) - DEADLIFT – 8X2 @ 185#, BOX SQUAT – 8X2 @ 125#, DIPS / KETTLEBELLS
S(SP) - INCLINE DUMBBELL PRESS – 7X3 @ 50#, SNATCH 7x1 @ 65#, MUSCLE-UPS / SPRINTS

WEEK 2:
M(ME) - GOOD MORNING – 8X1, SUMO BACK SQUAT – 8X1, PULL-UPS / DOUBLE UNDERS
W(ME) - FLAT DUMBBELL PRESS – 7X1, SNATCH - 7X1, LEVERS / ROWING
F(SP) - TRAP BAR DEADLIFT – 8X2 @ 185#, OVERHEAD SQUAT – 8X2 @ 80#, DIPS / KETTLEBELLS
S(SP) - WIDE GRIP BENCH PRESS – 7X3 @ 125#, HANG CLEAN - 8X2 @ 95#, MUSCLE-UPS / SPRINTS

WEEK 3:
M(ME) - ZERCHER DEADLIFT 7X1, BACK SQUAT 8X1, PULL-UPS / DOUBLE UNDERS
W(ME) - DUMBBELL PRESS-UP – 8X1, POWER CLEAN – 7X1, LEVERS / ROWING
F(SP) - SUMO DEADLIFT – 8X2 @ 185#, FRONT SQUAT – 8X2 @ 95#, DIPS / KETTLEBELLS
S(SP) - CLOSE GRIP BENCH PRESS – 8X2 @ 135#, CLEAN & JERK – 8X2 @ 95#, MUSCLE-UPS / SPRINTS

CYCLE 2 - ADD 5%
DL – 20#, BS – 15#, CL – 10#, BP – 10#, FS – 10#

CYCLE 3 - ADD ANOTHER 5%
REPEAT

Last edited by Mike Wright; 12-31-2009 at 10:35 AM..
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Old 01-07-2010, 06:01 PM   #169
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Re: Mike's Tourist Log

Thur 8 Jan 10

Back in it. Wont start program/PT until next week, will do some short WODs heavy work until then.

Today:

250 row - 45.0

DS/BWU

MUs x 3
275# DL x 5
50# KBS x 7
9:12

Slight pain in right arm, but if it was still an issue it would hurt alot worse.
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Old 01-09-2010, 01:48 PM   #170
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Re: Mike's Tourist Log

Sat 9 Jan 10

250m row - 44.8

150 DUs - 6:10

DS/BWU

PUs 3x10
10-WG
12-S2S
10-Tuck Chins, NG
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