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Old 09-21-2010, 09:38 AM   #108
Chris Wood
Senior Member
 
Join Date: Aug 2008
Posts: 392
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Got hurt last week, rested, iced, drank beer and watched kids' games/football.

Going to back to 531 triumvirate + KStar's mobility stuff + light-mod conditioning, need to stick with something for long-term progress.

100919

WU: Row 500m, foam rolling, active ROM, 10 min in full squat

Press 5s: 105 X 5, 120 X 5, 135 X 8

Accessory:
  • BW Dip 5 X 15
  • BW Chins: 9, 6, 4; BW Supine body row 10, 10

Finish: Row 1000m @ 2:20 pace

100920

WU: Jump rope 300+ singles, foam rolling, active ROM

DL 5s: 255 X 5, 295 X 5, 335 X 9

Accessory:
  • GMs 5 x 12: 115 X 3 X 12; 120 X 1 X 12; 125 X 1 X 12
  • GHD sit-ups 5 X 15: 15, 15, 15, 10, 10

100921

Walk 30 min

KStar hip extensor stretching/mobility WOD X 8 min - This sucked big time.
Static back/hamstring stretching
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