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Old 09-10-2011, 09:47 PM   #231
Chris Wood
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Default 110910

WU: Agile eight, GS, bag swings, KB swings

Squat ladder: 295 X 1/2/3 X 3, RPE 9

Press ladders: 155 X 1/2/3, 1/2/3 (RPE 10 on last set), dropped to 140 X 1/3/5

Chin ladders: 2/3/4, 3/4/5, 4/5/6 @ BW (superset with press)
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Old 09-13-2011, 08:36 AM   #232
Chris Wood
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WU: GS, bag swings, KB swings w/50 lb KB; KB windmill 1 X 5/side w/30 lb KB

Squat ladders: 285 X 1/2/3 X 3, RPE 8-8.5

Press ladders: 145 X 1/2/3 X 3, RPE 8-8.5

Pull-up 2 X 6/Dip 2 X 10 @ BW

GHR 3 X 8/Incline sit-up 3 X 15
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Old 09-14-2011, 06:31 PM   #233
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WU: Lots o' rolling, shoulder and hip mobility/DROM

Squat: 290 X 1/2/3, 1/2/3 @ RPE 8; 300 X 1/2/3 @ RPE 9

Press: 150 X 1/2/3 X 3 @ RPE 8.5

Pull/TGU: Body rows 3 X 12/KB windmills 3 X 6/side w/35 lb KB

Hinge/abz: Reverse hyper 3 x 12/Leg raise 3 X 15
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Old 09-15-2011, 05:36 PM   #234
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Default 110915

WU: Foam rolling, back and shoulder mobility

DL: Up to 405 X 4 @ RPE 9-9.5

Bench: Up to 225 X 4 @ RPE 8.5-9

BB Row: 235 X 5, 245 X 5, 255 X 5

1-arm row: 60 lb X 1 X 20/side, strict
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Old 09-27-2011, 03:44 AM   #235
Chris Wood
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Default 110926

Deloaded last week, with weights at 60%, using DJ's intervention template to hit the major movements.

Did a fair amount of mobility, ate a lot, and got decent sleep until the weekend.

Decided to switch to DL/bench for ladders,with squat/press maintenance 1 day/week

DL ladders: 370 X 1/2/3, 1/2/3 @ RPE 8; 375 X 1/2/3 @ RPE 8.5

Bench ladders: 205 X 1/2/3, 1/2/3 @ RPE 8; 210 X 1/2/3 @ RPE 8.5

Front squat 195 X 3 X 3

DB row 85 lb X 1 X 15/side

KTE 1 X 12
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Old 09-29-2011, 09:28 AM   #236
Chris Wood
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Garage workout at 0500. Tired.

WU: GS, bag squats, swings

DL ladders (off 4-5" box): 305 X 1/2/3 X 2 @ RPE 8

Press: Up to 145 X 5 @ RPE 8.5-9

Pull/squat: Pull-up 3 X 5/GS 3 X 10 @ 24 kg

Ab wheel 1 X 15
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Old 09-30-2011, 10:42 AM   #237
Chris Wood
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Default 110930

WU: GS, bag swings, KB swings, KB C&J

Squat: 95, 145, 195, 245 X 5; 295 X 5 @ RPE 8.5

Bench ladders: 210 X 1/2/3 @ RPE 8, 215 X 1/2/3 @ RPE 8-8.5

BB row: 135, 185, 235, X 5; 265 X 4 (lots o' slop); 245 X 5

Mobility work w/couch and table top stretch for hips.
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Old 10-01-2011, 09:19 PM   #238
Chris Wood
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Quick garage session before AM games.

WU: GS, bag swings, KB swing, KB snatch/CJ

Clean DL ladder: 345 X 1/2/3 X 2, no belt, RPE 8. Focused on strong set up/starting position

PP ladder: 165 X 1/2/3 @ RPE 8, 175 X 1/2/3 @ RPE 8.5-9

Pull-up: BW X 3/4/5, 4/5/6
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Old 10-03-2011, 11:46 AM   #239
Chris Wood
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Default 111003

WU: GS, bag swings, KB swings, KB snatch

DL ladders: 375 X 1/2/3, 380 X 1/2/3 X 2, RPE @ 9+ on the last triple

Bench ladders: 215 X 1/2/3 X 2, 220 X 1/2/3 RPE @ 8.5-9 on last triple

Squat + Pull: Bulgarian split squat 2 X 10 w/2 X 30 lb KB, cheat row 88 lb KB X 2 X 10/side

Abz: GHD sit-up 2 X 15
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Old 10-06-2011, 02:51 PM   #240
Chris Wood
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WU: GS, KB swing, good mornings

DL ladders: 350 X 1/2/3 X 2, RPE 8.5, no belt

Floor press: 200 X 1/2/3 X 2, RPE 8

BB row 195 X 2 X 10

Curlz 95 X 2 X 12
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