Chris' 531/OL/etc.

[Chris Wood]

WU: Agile eight/active ROM

Squat 531: 265 X 5, 295 X 3, 325 X 2

Accessory:

• Squat 205 X 1 X 10
• RDL 205 X 1 x 10

[Chris Wood]

Back after ~ 2 weeks of de-loading, which equaled lots of crappy eating, family vacation, and work.

WU: Active ROM

Press 5s: 120 X 5, 130 X 5, 140 X 6

Accessory:

• Press 5 X 10: 75, 75, 80, 80, 85
• Chins 1 X 12

Conditioning: 3 rounds 12 DB hang high pulls/12 push-ups, untimed

[Chris Wood]

WU: active ROM

DL 5s: 305 X 5, 325 X 5, 345 X 6

Accessory:

• Natural GHR 5 X 12
• KTE 5 X 10

[Chris Wood]

WU: Row 3:00, shoulder mobility

Bench 5s: 185, 195 X 5; 205 X 6

Accessory:

• Bench 5 X 10 @ 135
• DB row 5 X 10/side: 50, 60, 70, 80, 80
• Cheat curls: 45, 85, 105, 125 X 10

[Chris Wood]

WU: Agile eight, active ROM

Squat 5s: 255 X 5, 270 X 5, 285 X 4

Accessory:

• Squat 5 X 10: 165 X 5 X 10
• Clean RDL 5 X 10: 165, 75, 185 X 10; 195 x 8 - stopped here, legs fried after long week, crappy sleep, and a cold

Finish: Light stretching, PWO turkey/squash

[Chris Wood]

WU: Row 500m, active ROM

Press 3s: 130, 140, 150 x 3

Accessory:

• Press 5 X 10: 85, 90 , 90 X 10, 95 X 8, 10
• Pull-ups 4 X 5 during press WU
• Chin-ups 1 x 13

[Chris Wood]

WU: Row 500m, active ROM

DL 3s: 330, 350, 370 X 3

Accessory:

• DL 5 X 10: 185, 190, 195, 200, 205 X 10
• Hanging leg raise 5 X 10

[Chris Wood]

WU: Row 500m, active ROM

BP 3s: 195, 210, 225 X 3

Accessory:

• BP 5 X 10: 135, 140, 145, 145 X 8, 135 X 10
• DB row 5 X 10: 80, 85, 85, 85, 90 X 9/side
• Chins 4 x 5 during BP WU

[Chris Wood]

WU: Jump rope, active ROM

Squat 3s: 275 x 3, 290 X 3, 305 X 1

Accessory:

• Squat 5 X 10: 175, 180, 185 X 10; 185 X 8; 170 X 10
• Clean RDL 5 x 10: 185, 190, 195, 200, 205 X 10

[Chris Wood]

WU: Jump rope, shoulder mobility

Press 531: 120 X 5, 140 X 3, 160 X 2

Accessory:

• Press 5 X 10: 95 X 2 X 10; 100 X 3 X 10
• Pull-up 5 X 5 during press WU
• Chins BW 1 X 14