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Old 03-15-2010, 11:33 AM   #21
Chris Wood
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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
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Old 03-17-2010, 07:35 PM   #22
Chris Wood
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WU: DJ complex E X 2, active ROM

Snatch singles on the min X 8 min @ 95

DL 531: 135, 185, 235 X 5
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Old 03-19-2010, 11:12 PM   #23
Chris Wood
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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
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Old 03-22-2010, 02:51 AM
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Old 03-22-2010, 02:52 AM   #24
Chris Wood
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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
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Old 03-23-2010, 07:11 PM   #25
Chris Wood
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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.
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Old 03-25-2010, 08:26 PM   #26
Chris Wood
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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
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Old 03-29-2010, 11:01 AM   #27
Chris Wood
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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
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Old 03-29-2010, 11:07 AM   #28
Chris Wood
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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
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Old 03-30-2010, 07:19 PM   #29
Chris Wood
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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
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Old 03-31-2010, 09:02 AM   #30
Chris Wood
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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
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