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Old 03-30-2010, 09:59 PM   #201
Mike Wright
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Re: Mike's Tourist Log

Started new program, conjugate method w/some CF WODs. Based on NCOA program crammed into M-W-F-S, dropped OLY in favor of BP.

MOVEMENTS:
DEADLIFT - SUM, TRAPBAR, DEADLIFT,
BACK SQUAT - SUMO, BOX, FRONT

SKILLZ:
SLED, SPRINT, KETTLEBELL, ROW, DOUBLE UNDER

CYCE 1 (50%)

WEEK 1
M (ME) - SUMO DEADLIFT 5/3/1/1, BOX SQUAT 5/3/1/1, PT
W (SP) - SUMO BACK SQUAT 10X2 @ 135, HANGING POWER CLEAN 10X2 @ 100, PT, WOD
F (ME/SP) - SNATCH 5/2/1/1, TRAPBAR DEADLIFT 10X2 @ 185, WOD
S - WOD

WEEK 2
M (ME) - DEADLIFT 5/3/1/1, FRONT SQUAT 5/3/1/1, PT
W (SP) - BOX SQUAT 10X2 @ 135, HANGING POWER SNATCH 10X2 @ 75, PT,
WOD
F (ME/SP) - CLEAN 5/3/1/1, SUMO DL 10X2 @ 185, WOD

S - WOD

WEEK 3
M (ME) - TRAPBAR DEADLIFT 5/3/1/1, SUMO BACK SQUAT 5/3/1/1, PT
W (SP) - FRONT SQUAT 10X2 @ 100, CLEAN & JERK 10X2 @ 100, PT, WOD
F (ME/SP) - CLEAN & JERK 5/3/1/1, DEADLIFT 10X2 @ 185, WOD
S - WOD

CYCLE 2 (60%)
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Old 03-30-2010, 10:04 PM   #202
Mike Wright
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Re: Mike's Tourist Log

Mon 29 Mar 10

Sumo DL 5/3/1/1 - 275,325,335,365

Box Squat 5/3/1/1 - 225,245,255,265

WOD:
10-9-8-7-6-5-4-3-2-1
135# HPCL / BRPZ
8:26 (PR - 9:07)
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Old 03-30-2010, 10:11 PM   #203
Mike Wright
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Re: Mike's Tourist Log

Tues 30 Mar 10

WOD:

1 min BRPZ - 32
1 min rest

AMRAP in 6 min: 6, 10 squats, 10 pus, 2 lunges
Squats x 10
Push-ups x 10
Lunges x 10
35# KBS x 10

1 min rest
1 min 45# Thrusters - 21
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Old 04-06-2010, 07:51 PM   #204
Mike Wright
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Re: Mike's Tourist Log

6 April 10 Tues

Started cycle over to match calss start date, and the 30 Mar WOD destroyed my legs. Could barely walk for three days.

DS

Sumo DL 5/3/1/1 - 275,325,345,355

Box Squat 5/3/1/1 - 225,245,255,265

WOD: Death by PU (C2B) - 13 rnds (PR for C2B, 15 kip)
Come to think of it, I just stopped at 13 because I hit 13 on the minute and assumed I couldnt make 14.

Last edited by Mike Wright; 04-06-2010 at 07:54 PM..
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Old 04-09-2010, 10:21 AM   #205
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Re: Mike's Tourist Log

7 Apr 10 Wed (SP)

DS,BWU

SUMO BS - 10X2 @ 135 - 30 sec rest

HPCL - 10X2 @ 100 - 30 sec rest

WOD:
250m row
70# KBS x 15
3 rnds - 6:05 - should have gone 5 rnds, no time.
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Old 04-09-2010, 10:24 AM   #206
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Re: Mike's Tourist Log

9 Apr 10 Fri

DS,BWU

SN 5/3/1/1 - 115,125,135,155F,145

TBDL 10X2 @ 185 - 30 sec rest

WOD:
50 DUs
100m GASSER
5 rnds - 9:00 or so, messed up timer - last 4 rnds in 7:34
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Old 04-14-2010, 06:13 PM   #207
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Re: Mike's Tourist Log

12 Apr 10 Mon - ME

DS,BWU

DL 5/3/1/1 - 315,325,345 - felt like max!
Sucks, DL going down. Going to swi.tch this standadr DL to good mornings.

FS 5/3/1/1 - 135,155,175,185

PT:
BRPZ x 12
Air Squats x 12
Ninja PUs x 12
5 rnds - 6:00 or so, 1st of 27
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Old 04-14-2010, 06:15 PM   #208
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Re: Mike's Tourist Log

13 Apr 10 Tues - XTRA

DS/BWU

SN Pulls 5x3 @ 155

250m Row - 43.8 (PR - previous 44.2)

Last edited by Mike Wright; 04-14-2010 at 06:19 PM..
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Old 04-14-2010, 06:22 PM   #209
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Re: Mike's Tourist Log

14 Apr 10 Wed - SP

DS/BWU

Sumo DL 10x2 @ 185 - 30 sec rest
Screwed up this movement, should have been box squats. Will sub box squats Fri.

HPSN 10x2 @ 75 - 30 sec rest

WOD:
21-15-9
225# DL
Ring Dips
4:12

Was sure this was LIZ, come to find I just made it up!
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Old 04-16-2010, 11:57 AM   #210
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Re: Mike's Tourist Log

16 April 10 Fri - ME/SP

DS

Box Squat 10x2 @ 135 - 30 sec

CL 5/3/1/1 - 155,165,185Fx3,185 - sloppy & ugly

WOD:
155# HPCL x 5
BRPZ x 10
5 rnds - 5:23
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