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Old 01-09-2010, 01:53 PM   #171
Mike Wright
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Re: Mike's Tourist Log

Made some changes to my program because of volume and time. Will implement program Monday with changes as follows:

WOD: MAINSITE / CF FOOTBALL
BARBELL MOVEMENTS: DEADLIFT, SQUAT, BENCH, OLYMPIC LIFTS
SKILLS / WARM-UP FOCUS: DOUBLE UNDERS, ROWING, KETTLEBELL, SPRINTS

CYCLE 1 - 50%
WEEK 1:
M(ME) - PT, SUMO DEADLIFT 5/3/1, FRONT SQUAT 5/3/1, DIP VARIATIONS - 3X10
T - INTERMITTENT FASTING, 1700-2200 WINDOW, SKILLS PRACTICE
W(ME) - PT, CLOSE GRIP BENCH PRESS 5/3/1, CLEAN & JERK 5/3/1, PULL-UP VARIATIONS - 3X10
TH - INTERMITTENT FASTING, 1700-2200 WINDOW, SKILLS PRACTICE
F(SP) - PT, DEADLIFT - 8X2 @ 185#, BACK SQUAT - 8X2 @ 125#, WOD
S(SP) - INCLINE DUMBBELL PRESS - 7X3 @ 50#, HANGING POWER SNATCH 7x2 @ 65#, WOD
WEEK 2:
M(ME) - PT, GOOD MORNING 5/3/1, SUMO BACK SQUAT 5/3/1, DIP VARIATIONS - 3X10
T - INTERMITTENT FASTING, 1700-2200 WINDOW, SKILLS PRACTICE
W(ME) - PT, FLAT DUMBBELL PRESS 5/3/1, SNATCH 5/3/1, PULL-UP VARIATIONS - 3X10
TH - INTERMITTENT FASTING, 1700-2200 WINDOW, SKILLS PRACTICE
F(SP) - PT, TRAP BAR DEADLIFT - 8X2 @ 185#, OVERHEAD SQUAT - 8X2 @ 80#, WOD
S(SP) - WIDE GRIP BENCH PRESS - 7X3 @ 125#, HANGING POWER CLEAN - 8X2 @ 95#, WOD
WEEK 3:
M(ME) - PT, DEADLIFT 5/3/1, BOX SQUAT 5/3/1, DIP VARIATIONS - 3X10
T - INTERMITTENT FASTING, 1700-2200 WINDOW, SKILLS PRACTICE
W(ME) - PT, DUMBELL PULL-OVERS 5/3/1, POWER CLEAN 5/3/1, PULL-UP VARIATIONS - 3X10
TH - INTERMITTENT FASTING, 1700-2200 WINDOW, SKILLS PRACTICE
F(SP) - PT, SUMO DEADLIFT - 8X2 @ 185#, FRONT SQUAT - 8X2 @ 95#, WOD
S(SP) - CLOSE GRIP BENCH PRESS - 8X2 @ 135#, CLEAN & JERK - 8X2 @ 95#, WOD
CYCLE 2 - ADD 5%
DL 20#, BS 15#, CL 10#, BP 10#, FS 10#
CYCLE 3 - ADD ANOTHER 5%
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Old 01-11-2010, 06:42 PM   #172
Mike Wright
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Re: Mike's Tourist Log

Mon 11 Jan 10

250m row - 45.3

DS, BWU w/45#

Sumo DL 5/3/1/1 - 275,315,345,345

FS 5/3/1/1 - 145,165,185,185(PR), all TB

Side 2 Side Dips x 12
Tuck dips x 10
Dip 2 L-sit x 10

Workout took about 45 min.
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Old 01-13-2010, 07:25 PM   #173
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Re: Mike's Tourist Log

Wed 13 Jan 10

PT:
3m run

CGBP 5/3/1/1 - 185,205,225,245
C&J 5/2/1/1/1 - 155,165,165,175,185
These got tough, run drained me more than I thought.

S2S PUs x 12
WGPUs x 10
Tuck Chins x 10

May have to move Workouts away from PT, mornings? Dont want to mess with sleep.
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Old 01-16-2010, 11:42 PM   #174
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Re: Mike's Tourist Log

Sat 16 Jan 10

30 s/m, 150w row - 1 min
30 s/m, 200w row - 1 min
30 s/m, 250w row - 1 min
2 rnds

DS, BWU

Inc DB Press 8x3 @ 50s - 30 sec
HPSN 8x3 @ 65# - 30 sec

CFFB WOD:
155# SN Pull x 3
Ring Dips x 5
Feet 2 Bar x 7
7 rnds - 9:27
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Old 01-18-2010, 08:28 PM   #175
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Re: Mike's Tourist Log

Mon 18 Jan 10

DS,BWU

Good Mornings 5/3/1/1 - 135,155,185,195

Sumo BS 5/3/1/1/ - 185,225,245,265

Tuck Dips x 12
Side 2 Side Dips x 12
Front Bar Dips x 12
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Old 01-20-2010, 07:54 PM   #176
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Re: Mike's Tourist Log

Wed 20 Jan 10

PT - Circuit Training

BWU

DB BP 5/3/1/1 - 75,90,100,100

PSN 5/3/2/1 - 95,115,120(PR),125(F)
Really frustrating, no bumper plates, no space, no like minded CFers.

Wide Grip PUs x 14
Side2Side PUs x 10
Tuck PUs x 10
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Old 01-23-2010, 09:05 PM   #177
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Re: Mike's Tourist Log

Fri 22 Jan 10

DS,BWU

TBDL 8X2 @ 185, 30 SEC
OHS 8X2 @ 80, 30 SEC

WOD:
135# PCL,FS,PJ,BS,GM
10 RNDS - 7:22
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Old 01-23-2010, 09:07 PM   #178
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Re: Mike's Tourist Log

Sat 24 Jan 10

250m Row - 45.6

Wgbp 7x3 @ 125#, 30 Sec
Bwu
Hpcl 8x2 @ 95#, 30 Sec

Wod:
135# Pj X3
Mu X 5
185# Dl X 7
3 Rnds - 5:23
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Old 01-26-2010, 08:16 PM   #179
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Re: Mike's Tourist Log

Mon 25 Jan 10

PT - Circuit training

DS,BWU

DL 5/3/1/1 - 275,315,340,365(PR match)
Felt light! No chalk, felt like I could have gone heavier.

Box Squat 5/3/1/1 - 185,225,250,270(PR)
Awesome, my max BS wuz 250!

WGDips x 17
Dip2Tuck x 10
S2S, bottom position x 2x10
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Old 01-27-2010, 10:20 PM   #180
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Re: Mike's Tourist Log

Wed 27 Jan 10

PT - circuit training

DS,BWU

DB Pullovers 5/3/1/1 - 85,90,95x2,100x2,100x1

PCL 5/3/1/1 - 155,175,195,205F,205F,200F,185F
Frustrating, 195 went up well.

WGPUs x 14
NGPUs x 10
Tuck Chins x 10
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