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Old 09-27-2010, 03:30 PM   #111
Chris Wood
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Join Date: Aug 2008
Posts: 392
Default 100927

WU: Foam rolling, active ROM

Press 3s: 125, 135 X 3; 145 X 5

Accessory:
  • Ring push-ups 5 X 15: BW X 15, 15, 12, 10, 10
  • Chins 5 X 10: BW X 10, 9, 7, 7, 7
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Old 09-29-2010, 10:53 AM   #112
Chris Wood
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Posts: 392
Default 100929

WU: row X 3:00, foam rolling/active ROM

DL 3s: 315, 340 X 3; 365 X 6

Accessory:
  • GMs 5 X 10: 125 X 4 X 10; 130 X 1 X 10
  • GHD sit-ups 5 x 15: 15, 15, 15, 12, 10

Conditioning:
  • DJ complex A 5 X 3, rest as needed: 45, 65, 85, 105, 125
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Old 10-01-2010, 12:53 PM   #113
Chris Wood
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Posts: 392
Default 101001

WU: Row 3:00, foam rolling, active ROM/shoulder mobility

Bench 3s: 195, 205 X 3; 215 X 6

Accessory:
  • DB bench 5 X 15: 50s X 15, 15, 9, 9, 11
  • Pendlay rows 5 X 10: 205 X 10, 10, 9, 9, 8

Finish: KStar ankle/calf mobility WOD X 8 min + Squat mobility X 3 min
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Old 10-04-2010, 10:18 AM   #114
Chris Wood
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Posts: 392
Default 101004

WU: Jump rope singles, active ROM

Press 531: 125 X 5, 140 X 3, 155 X 4

Accessory:
  • Ring push ups 5 X 15: 15, 15, 15, 12, 11
  • Chins 5 X 10: 10, 10, 8, 8, 8

Finish: KStar hip mobility X 8 min
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Old 10-05-2010, 10:31 PM   #115
Chris Wood
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Posts: 392
Default 101005

WU: Jump rope singles, agile eight/active ROM

DL 531: 315 X 5, 350 X 3, 385 X 4

Accessory:
  • Good Mornings 135 X 5 X 10
  • GHD Sit-ups 5 X 15
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Old 10-08-2010, 09:53 AM   #116
Chris Wood
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Join Date: Aug 2008
Posts: 392
Default 101008

WU: Row 3:00, shoulder mobility

BP 531: 175 X 5, 205 X 3, 230 X 5

Accessory:
  • DB Bench 5 X 15: 50s X 15, 15, 13, 10, 10
  • Pendlay Rows 5 X 10: 205 X 10, 10, 10, 9, 9

Finish: KStar shoulder mobility WOD
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Old 10-11-2010, 08:04 AM   #117
Chris Wood
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Posts: 392
Default 101009

WU: Jump rope singes/doubles, agile eight/active ROM

Squat 531: 255 X 5, 290 x 3, 325 X 2

Accessory:
  • Squat 5 X 10: 185, 185, 190, 190, 195 X 10

Stopped early to get to son #2's football game
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Old 10-11-2010, 08:06 AM   #118
Chris Wood
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Posts: 392
Default 101011

Adding an extra week of 531 before deloading next week and starting a truncated 5s week due to fall break/vacation. Dropping accessory volume this week.

Press 531: 125 X 5, 140 x 3, 155 X 4

Accessory:
  • Press 95 X 1 X 10
  • BW Chins 1 X 12

Finish:
  • KStar shoulder mobility X 6 min
  • A2A squat hold X 4 min
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Old 10-13-2010, 01:33 PM   #119
Chris Wood
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Join Date: Aug 2008
Posts: 392
Default 101012

WU: Jump rope singles/doubles, active ROM

DL 531: 315 X 5, 350 x 3, 390 X 5 (Rep PR; 1 RM 455)

Accessory:
  • GM 140 x 1 X 12
  • HLR 1 X 12
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Old 10-14-2010, 09:24 AM   #120
Chris Wood
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Join Date: Aug 2008
Posts: 392
Default 101014

WU: Foam rolling, active ROM

Bench 531: 185 X 5, 210 X 3, 235 X 3 (stopped short w/out spot)

Accessory:
  • BW chins 3 X 6 during bench WU
  • BP 150 X 1 X 12
  • Pendlay row 205 X 1 x 10
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