Chris' 531/OL/etc.

[Chris Wood]

Bad sleep and wife took off with my car with my belt and Rehbands inside.

Squats: Worked up to medium heavy single @ 280 without belt

Press: Up to 155 X 5 @ RPE 9+

Chin ladders: 4/5/6, 4/6/8 @ BW

[Chris Wood]

Going back to the DJ template. I like it, it's quick, it allows me to hit the major movements every session without thinking too much about it.

This cycle: Press, FS, RDL, Pull-up w/abs, TGU, and carries.

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

Press: 135 X 2 X 5, RPE 8

Squat: FS 210 X 5, 220 x5, RPE 8-8.5

Hinge: RDL 275 X 2 X 5, RPE 8

Pull: Pull-up 3 X 5, RPE 8.5-9

TGU/abs: TGU sit up 1 X 8/side w/35 lb KB

Carry: Suitcase walk with barbell X 3 X 30 yd/side

[Chris Wood]

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

Press: 135 X 2 X 5, RPE 8.5-9

Squat: FS 225 X 3 X 3, RPE 9

Hinge: RDL 255 X 5, 275 X 5, RPE 8-8.5

Pull: Chins BW X 2 X 6

Abs: Ab wheel 1 X 15

[Chris Wood]

WU: GS, BS, KB swings, hip ROM

Squat: FS 5/3/2 - 225 X 5, 255 X 3, 275 X 1

Press: Press 5/3/2 - 135 X 5, 155 X 3, 175 X 1

Hinge: RDL 5/3/2 - 275 X 5, 310 X 3, 345 X 2

Pull: Pull-up 5/3/2 - BW X 5, BW + 25 X 3, BW + 45 X 2

TGU: KB windmills 1 X 8/side

[Chris Wood]

WU: GS, BS, KB swing, hip/shoulder ROM

Press 115, 120 X 5

FS 195 X 2 X 5

RDL 255 X 2 X 5

Chins BW 2 X 6

KTE 1 X 12

[Chris Wood]

WU: Foam roll, hip ROM, KB WU

Press: Press 145 X 2 X 5, RPE 9

Squat: FS 235 X 5, X 4, RPE 9-10

Hinge: RDL 295 X 2 X 5, RPE 8.5-9

Pull-up: BW X 5, BW + 10 X 5, BW + 20 X 5 @ RPE 9

Ab wheel 1 X 15

[Chris Wood]

Hard to get up and get motivated today.

WU: KB WU, hip ROM

Press: 145 X 2 X 5, RPE 9

Squat: FS 235 X 3 X 3, RPE 9

Hinge: RDL 305 X 2 X 5, RPE 9

Pull-up: BW X 6, 5, 5

Abs wheel BW + 10 lb X 1 X 10, BW + 25 lb X 1 X 10

[Chris Wood]

Feeling all achy and beat up - Mobbin' and KB stuff now through next week.

WU: Rolling with foam roller and PVC, hip and shoulder mobility. Did a bunch of OHS with dowel rod, progressively narrowing the grip until cross-handed grip. Felt really good to do these.

KB circuit X 2, w/50 & 72 lb KB:

Waiter walk X 40m L/R
Farmer walk X 40m L/R
1 hand KB FS X 10 L/R
Suitcase DL X 10 L/R
1 arm TRX row X 10 L/R
1 arm floor press X 10 L/R

Reverse hypers: 0 X 15, 60 X 10, 110 X 10, 160 X 10

Nice to walk out of the gym feeling better than when I went in.

[Chris Wood]

WU: Foam rolling, hip and shoulder ROM

Push Press: 75 X 5, 95 X 3, 115 X 3, 135 X 3, 155 X 2, 175 X 2, 195 X 1

Back Squat: 45 X 10, 95 X 5, 145 X 5, 185 X 3, 225 X 3

Power clean: 135 X 2, 145 X 2, 155 X 2, 165 X 2, 175 X 2, 185 X 2

[Chris Wood]

Prehab with foam rolling, rolling with lax ball, hip mobility

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

L-handed KB circuit X 2, w/24kg KB:

Waiter walk
Farmer walk
Front squat
Suitcase DL
Row
Floor press

Couch and hip stretch, band dislocates, and internal rotation stretching with JS bands while watching replay of Arsenal vs. Stoke.