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Old 01-07-2012, 07:02 AM   #281
Chris Wood
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Default 1/6/12

KB warmup

Squat 225 x 2 x 5 @ RPE 7.5-8
Press 125 x 2 x 5 @ RPE 8
Block DL 305 x 2 x 5 @ RPE 8-8.5
Pull-up BW 2 x 6
Ab wheel 1 x 15
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Old 01-10-2012, 03:11 PM   #282
Chris Wood
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Default 1/10/12

KB WU

Squat 255 X 2 X 5 @ RPE 8, 8.5
Press 135 X 2 X 5 @ RPE 8, 9
DL from blocks 325 X 2 X 5 @ RPE 8, 8.5
Pull-up ladders BW X 3/4/5, 4/5/6

KB walk variations 8 X 50m w/16 and 24 kg KB
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Old 01-11-2012, 05:00 PM   #283
Chris Wood
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Default 1/11/12

KB warmup

Squat 255, 260 x 5 @ RPE 8
Press 135, 140 x 5 @ RPE 8.5-9
DL from blocks 335 x 2 x 5 @ RPE 8-8.5
Pull-up ladder BW x 4/5/6/6
Ab wheel 1x 12
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Old 01-13-2012, 03:45 PM   #284
Chris Wood
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Default 1/13/12

WU: Foam rolling, hip and shoulder ROM

Squat singles up to 315 x 1 @ RPE 9.5; felt heaiver than it should have been

Press singles up to 175 x 1@ RPE 9.5-10

DL singles up to 415 x 1@ RPE 9

Chin up singles up to BW + 75 x 1
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Old 01-16-2012, 10:09 PM   #285
Chris Wood
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Default 1/16/12

De-load this week

KB warmup

Squat 135, 165, 195 X 5

Press 65, 85, 105 X 5

Pull-ups BW X 3 X 6

Ab wheel 1 X 12
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Old 01-18-2012, 02:25 PM   #286
Chris Wood
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Default 1/18/12

Treadmill walk yesterday @ 5% incline, 3.6-3.8 mph, HR 130s

WU: DB swings, GS, bag swings, DL

Squat 145, 175, 205 x 5

Bench 95, 125, 155 x 5

Incline bench 2 x 10 superset with DB row 2 x 10/side

Cheat curlz 2 x 12
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Old 01-20-2012, 03:57 PM   #287
Chris Wood
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Default 1/20/12

KB warmup

DL 185, 235, 275 x 5

Pendlay rows 135 x 2 x 8

Box squat 135, 165, 195 x 5

Press 95 x 2 x 5

Ab wheel 1 x 12
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Old 01-25-2012, 07:06 AM   #288
Chris Wood
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Default 1/25/12

WU: KB RDL, bag swings, GS, swings w/16 & 24 kg bells

Squat 5s: 205 x 5, 235 x 5, 265 x 9 @ RPE 9

Accessory:
  • Lunges 45, 65, 85 x 10/side
  • GHR 2 x 10
  • Ab wheel 2 x 12
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Old 01-26-2012, 03:56 PM   #289
Chris Wood
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Default 1/26/12

DB warmup, shoulder mobility

Press 5s: 115 x 5, 130 x 5, 145 x 7 @ RPE 10

Paused bench 155 x 3 x 5 @ RPE 8

Neutral grip pull-ups BW x 4/5/6, 5/6/5
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Old 01-29-2012, 01:15 PM   #290
Chris Wood
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Default 1/29/12

1/27: Walk 30 min 5-7% at 3.6-3.7 mph, foam rolling and hip/back mobility work

KB warmup

Pause squat 195 x 3 x 5 @ RPE 7.5-8

DL 5s: 285 x 5, 315 x 5, 345 x 7 @ RPE 9.5

SLDL 185 x 2 x 10 @ RPE 8

KTE 2 x 10 @ RPE 8.5
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