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Old 08-11-2010, 04:23 AM   #91
Chris Wood
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Default 100810

WU: Agile eight, active ROM

C&J heavy single: 160 X 5 X 1

Snatch singles on the min X 15 @ 115

Finish with stretching (aka "1441 static mobility complex")
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Old 08-12-2010, 05:53 AM   #92
Chris Wood
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WU: Active ROM, squats

Squat 3 x 5: 275 X 3 x 5

Press 3 x 5: 125 X 3 X 5

Chins 3 X 6, unweighted
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Old 08-13-2010, 08:59 AM   #93
Chris Wood
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WU: agile eight, active ROM, Burgener WU

Snatch heavy singles: 120 X 5 X 1

C&J singles on the min X 12 @ 135

Finish with stretching/static mobility complex
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Old 08-14-2010, 01:17 PM   #94
Chris Wood
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WU: Agile eight, active ROM

Squat 3 X 5: 280 X 3 X 5

Bench 3 X 5: 195 X 3 X 5

DL 1 x 5: 340 X 1 X 5
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Old 08-17-2010, 09:04 AM   #95
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WU: Run ~ 800m, agile eight/active ROM

C&J singles: 165 x 6 x 1; pretty good speed and split on jerk

Snatch singles on the min X 12 @ 100

Finish w/3 rounds box jump/pull-ups
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Old 08-19-2010, 11:05 AM   #96
Chris Wood
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Default 100819

WU: Jump rope singles/doubles, active ROM

Squat 5 X 3: 280 X 3 X 3, 290 X 3, 295 X 3

Press 3 X 5: 130 X 3 X 5

Chins 5 x 6, no weight
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Old 08-20-2010, 12:19 PM   #97
Chris Wood
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WU: Agile eight, active ROM, Burgener WU

Snatch singles: FAIL. I don't even want to discuss it.

C&J singles on the min X 12 @ 145
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Old 08-24-2010, 09:37 AM   #98
Chris Wood
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Default 100824

Tweaked my R knee Friday. Feeling better after some ice, NSAIDS, stretching and rest.

Going to Starr/Madcow 5 x 5 for now. Should allow a good mix of volume and weekly linear progression, with less chance of overtraining/under-recovery. Hopefully, I can see slow, steady progress and break some PRs. I'll give it a couple of months and see.

WU: Agile eight/active ROM

Squat 5 x 5: 135, 175, 215, 245, 275 x 5

Bench 5 x 5: 45, 85, 125, 160, 190 x 5

Power clean 5 x 3: 95, 115, 135, 150, 165 x 3

Chins 3 x 5: BW + 25 x 3 x 5
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Old 08-26-2010, 09:32 AM   #99
Chris Wood
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Default 100826

WU: DJ complex A 3 X 8s, 2:00 rest; active ROM

Front squat 5 x 5: 95, 135, 165, 195, 215 X 5

Press 5 X 5: 45, 75, 95, 115, 135 X 5

DL 5 X 5: 185, 225, 275, 315, 350 X 5

Accessory: 3 sets - 45 lb GM X 10/12 incline sit-ups, 1:00 rest
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Old 08-31-2010, 02:55 PM   #100
Chris Wood
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Default 100831

WU: Agile eight/active ROM

Squat 5 X 5: 140, 185, 230, 260, 290 X 5

Bench 5 X 5: 95, 135, 160, 185, 205 X 5

Powerclean 5 X 3: 95, 115, 135, 155, 175 X 3

Weighted chins: 0, 25, 30, 35, 0 X 5
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