Chris' 531/OL/etc.

[Chris Wood]

Deload week

Monday:

PP doubles up to 190 X 2

Litvinovs: 3 rounds of FS X 6/200 m sprint; FS 145/145/155lb, untimed sprints, full recovery between rounds

Mobility work/stretching with jumpstretch bands

Tuesday:

2 rounds, L hand, 24 kg KB:

1 arm waiter's walk ~ 50m
1 arm farmer's walk ~ 50m
1 arm front squat X 10
Suitcase deadlift X 10
1 arm row X 10
1 arm floor press X 10

Thursday:

PP doubles up to 195 X 2

Litvinovs: 3 rounds FS X 6/200-300m sprint; FS 175/180/185, untimed sprints, full recovery between rounds

Friday:

2 rounds, R arm, 24 kg KB:

1 arm waiter's walk ~ 75m
1 arm farmer's walk ~ 100 m
1 arm front squat X 10
Suitcase DL X 10
1 arm row X 10
1 arm floor press X 10

[Chris Wood]

WU: 20 goblet squat, 70 swing/CJ/snatch w/50 lb KB

Squat 250, 260 X 5
Incline Bench 155, 165 X 5
DL 315, 325 X 5
BB row 185, 195 X 5/Dip BW X 2 X 10
Ab wheel 1 X 10

Farmer's walks 8 X 50m with 2 X 72 lb KB, 40-60s rest

[Chris Wood]

WU: 20 goblet squat, 90 swing/CJ/snatc w/ 40 lb KB

Squat 240 X 2 X 5
Incline bench 155 X 2 X 5
DL 305 X 2 X 5
BB row/Dips 195 X 2 x 5/BW X 2 X 10
Ab wheel 1 x 10

[Chris Wood]

WU: KB warmup and DROM

Squat 5/3/2: 255 X 5, 285 X 3, 315 X 2

Incline BP 5/3/2: 165 X 5, 185 X 3, 205 X 2

DL 5/3/2: 315 X 5, 365 X 3, 420 X 2

Skipped accessory stuff due to time

[Chris Wood]

Took Fri-Sun off due to work/family schedule and feeling pretty beat up after Thursday.

WU: Goblet squat X 20, KB swing/snatch/CJ X 80 w/16 & 24 kg KB
Press 135 X 2 X 5
BS 235 X 2 X 5, low bar, no belt, in Chucks
DL 295, 300 X 3, clean grip, no belt
BB row 205 X 2 X 6/Ring dip BW X 2 X 8
Toes 2 bar 1 X 8

[Chris Wood]

WU: 20 goblet squat, 80 swing/snatch/CJ, 50 lb KB

Squat singles - up to 345 X 1 (training PR), high bar with belt

DL singles - up to 435 X 1

Incline bench singles - up to 215 X 1

Shower and off to night shift #1.

[Chris Wood]

Light day

WU: 25 goblet squat, 100 swing/snatch/CJ, 35 lb KB

DL 135 X 1 X 10
Squat 135 X 1 X 10
Press 85 X 1 X 10
BB row 135 X 1 X 10/Ring dip 1 X 10
Ab wheel 1 X 12

Power clean doubles on the min - up to 180 X 1 X 2, then 180 X 1 X 5

[Chris Wood]

WU: goblet squats, swing/snatch/Cj w/40 lb KB

Squat 255, 260 X 5

DL 315, 325 X 5

Incline 165 X 2 X 5

BB row 215 X 2 X 6/Dips BW + 35 lb X 2 X 6

Ab wheel 1 X 12

[Chris Wood]

WU: Goblet squats, swing/snatch/CJ w/35 lb KB

2 rounds, L hand, 24 kg KB:

1 arm waiter's walk ~ 75m
1 arm farmer's walk ~ 125m
1 arm front squat X 12, 15
Suitcase deadlift X 12, 15
1 arm row X 12
1 arm floor press X 12

Shoulder ROM and stretching with jump stretch bands to finish

[Chris Wood]

Messed around with DJs Coyote Point KB Club info in the call/sleep room this AM.

WU: 20 goblet squat, 100 swing/snatch/CJ w/16 kg KB

Bag Swings/Goblet squats 1/1, 2/2, 3/3, 4/4, 5/5 w/24 kg KB

Rest 2-3 min

One arm clean/Front squat 8/3 L/R, 5/2 L/R, 3/1 L/R w/24 kg KB

Rest 2-3 min

10 swing/10 GS/10 push-up
10 swing/9 GS/9 push-up... to
10 swing/5 GS/5 push-up, 24 kg KB

Finished with mobility work/stretching.