Chris' 531/OL/etc.

[Chris Wood]

De-load week.

WU: Active ROM

Press 531: 75, 90, 105 X 5

Accessory:

• C&J singles on the min x 7 min @ 135
• CTB pull-ups on the min X 10 min

[Chris Wood]

WU: DJ complex E X 2, active ROM

Snatch singles on the min X 8 min @ 95

DL 531: 135, 185, 235 X 5

[Chris Wood]

WU: jump rope, active ROM

No bench in the garage so accessory work only.

PP triples on the min X 6 min @ 135

BB push-ups on the min X 10 min

[Chris Wood]

WU: DJ complex x 3 @ 45 lb, active ROM

Squat 531: 135, 175, 210 X 5

Accessory: FS doubles on the min x 6 min @ 165

[Chris Wood]

Last week and this week present a tight schedule and lots of night shifts, so workouts compressed this week.

WU: DJ copmlex E X 3 @ 45 lb, active ROM

Press 531: 115 X 5, 125 X 5, 130 x 6

Clean DL 531: 260 X 5, 275 X 5, 295 X 8

Messed around with KB snatches/swings for a bit and stretched out to finish.

[Chris Wood]

WU: Agile eight, active ROM, DJ complex

Squat 531: 205 X 5, 225 X 5, 245 X 9

Accessory: FS doubles X 9 @ 210, 1:00 rest/set

[Chris Wood]

WU: Row 2:00, active ROM

Press 531: 115 x 5, 125 x 5, 135 x 7

Accessory: 5 DHPU/5 bar dip x 5, 1 min rest

[Chris Wood]

WU: DJ complex A x 3 w/45 lb, agile eight/active ROM

Clean DL 531: 255 x 5, 275 x 5, 295 x 9

Accessory:

• RDL 4x10: 135, 155, 175, 195
• KTE 4 x 8-10
• DJ complex E up to 135 x 3

[Chris Wood]

Active recovery day.

WU: Light row 2:00, agile eight, active ROM

Shoulder/hip mobility work:

• Ido shoulder mobility drills
• Boz OHS drills
• Goblet squats, squat holds

Light conditioning - row 10:00 @ 2:05 - 2:10 pace

Static stretching w/back, hamstring, hip emphasis

[Chris Wood]

WU: Row 2:00, shoulder/active ROM

Incline BP 531: 135 x 5, 150 x 5, 165 x 9 (rep PR)

Accessory:

• PP triples on the min x 9 min @ 160
• Pendlay rows max rep x 3 @ 165, 2 min rest: 17, 11, 10

Light KB snatches/swings for finish