Chris' 531/OL/etc.

[Chris Wood]

WU: Foam rolling/LAX ball rolling, Shoulder ROM and OHS WU

Power snatch 10 x 1: 115 x 1 on the min x 10

Bench 5s: 155, 175, 195 x 5 @ RPE 9; first 2 sets paused, last set touch and go
-Alt w/Pendlay rows 135 x 10, 165 x 5, 195 x 3, 5, 5, 7

Farmer's walks with trap bar: 60 x 80m , 110 x 80m, 160 x 80m, 210 x 40/40m, 260 x 60m

[Chris Wood]

WU: Active ROM

Squat 5s: 225 x 5, 255 x 5, 285 x 5 @ RPE 9; Followed by 5 singles @ 285

DJ complex A: 45, 65, 85, 105 x 5

[Chris Wood]

WU: Row 600m, shoulder ROM

Power clean doubles: 135, 155, 175, 195

Press 3s: 115 x 3, 135 x 3, 155 x 3 @ RPE 9, then 5 singles @ 155
-Alt with pull-up BW 5 x 5

Push-up 2 x 15 alt with 75 lb curlz 2 x 12

[Chris Wood]

Last day of lifting as a 30-something.

DJ complex A: 45 X 5, 65 X 5, 85 X 3, 105 X 3, 125 X 3, 145 X 3

DL 3s: 315 X 3, 355 X 3, 385 X 3 @ RPE 9; then deficit DL singles X 5 @ 335

Back ext X 12 + Butterfly sit-up X 15

[Chris Wood]

WU: Shoulder ROM

Bench 3s: 165 X 3, 190 X 3, 215 X 3, paused @ RPE 8.5-9; then 5 singles @ 205

Pendlay rows: 185, 195, 205 X 5

Tire flips X 3 sets

[Chris Wood]

WU: Foam and LAX ball rolling, hip ROM

Squat 3s: 245 X 3, 275 X 3, 305 X 3 @ RPE 9, then 5 singles @ 275

Trap bar DL: 130, 170, 220, 270, 325 X 5 (last set RPE 8)

Bulgarian SS 2 X 10/side and reverse hypers 2 X 10

[Chris Wood]

WU: Rolling w/roller and LAX ball, shoulder mobility

PC up to 185 singles x 3

Press 531: 125 x 5, 145 x 3, 165 x 1 @ RPE 9, 175 x 1 @ RPE 10

-Alt with chins BW 5 x 7 sets @ RPE 7

DL 531: 325 x 5, 365 x 3, 405 x 1 @ RPE 9, 405 x 1 @ RPE 9.5

[Chris Wood]

2 weeks off. Ready to get back.

KB warmup

Squat 235 x 2 x 5 @ RPE 8
Press 125 x 2 x 5 @ RPE 7.5-8
DL from blocks (45 lb bumpers) 285 x 2 x 5 @ RPE 8
Pull up 2 x 5/Push up 2 x 12
Ab wheel 1 x 10

KB farmer's walk variations with 2 x 50 lb KB

[Chris Wood]

Bundled up for the garage - 23 degrees today.

KB warmup (RDL, bag swings, KB swings, goblet squats)

Squat 245 X 2 X 5 @ RPE 8-8.5
Press 125 X 5, 130 X 5 @ RPE 8.5
DL from block (35 lb bumper) 305 X 2 X 5 @ RPE 8.5-9
Pull-up 2 X 6 @ RPE 8.5-9 superset with push-up 2 X 15
Ab wheel 1 X 12

[Chris Wood]

Foam rolling, KB Warmup

Squat 5/3/2: 250 x 5, 280 x 3, 310 x 2 @ RPE 8.5

Press 5/3/2: 125 x 5, 145 x 3, 165 x 2 @ RPE 9.5

DL 5/3/2: 315 x 5, 355 x 3, 395 x 2 @ RPE 8.5-9