Chris' 531/OL/etc.

[Chris Wood]

1/30 - walk 30 min @ 5-6% incline, 3.6 mph, HR 120-130

WU: Foam rolling, shoulder mobility

Bench 5s: 145, 165 X 5; 185 X 11 @ RPE 9-9.5

Press 3 x 8: 95 X 2 X 8 @ RPE 8, 105 X 8 @ RPE 9

Kroc rows 90 lb X 22 R, 22 L

Cheat curlz 95, 105 X 12 @ RPE 8-9 / Triceps pressdowns 80, 100 X 15 @ RPE 7

[Chris Wood]

2/1 - walk 36 min @5-6% incline, 3.6 mph

WU: Rolling, hip mobility

Squat 3s: 235, 265, 295 x 3 @ RPE 9

Bulgarian split squat 2 x 10/side w/2 x 30 lb KB

GHR 2 x 12

KTE 2 x 12

[Chris Wood]

WU: DB GS, bag swings, swings, shoulder ROM

Press 3s: 115, 135, 155 x 3 @ RPE 8.5 (all cleaned to rack position)

Clean & push press 175 x 1 x 5 (on the minute)

Paused bench 165 x 3 x 5

Kroc rows 90 lb x 24L/23R

Bat wings 35 lb x 2 x 5

No access to pull up bar at community fitness center, so I subbed horizontal pulling.

[Chris Wood]

WU: Rolling back, ITB, quads; Hip mobility drills

Pause/box squat 205 x 3 x 5 @ RPE 8.5

DL 3s: 315, 345, 375 x 3; 375 @ RPE 8.5-9

SLDL 195 x 2 x 10.@ RPE 8-8.5

Incline sit up 2 x 15

Farmers walk w/2 x 50 lb KB, 200m x 2

[Chris Wood]

2/8 - Walk 30 min 5-6% incline @ 3.6 mph

WU: Rolling T-spine, shoulder mobility

Bench 3s: 165, 185, 205 x 3 @ RPE 8

Press 105 x 3 x 8 @ RPE 8-8.5

Pull-ups BW x 5 x 6

Cheat curlz 105 x 2 x 10/Triceps press down 2 x 10

[Chris Wood]

2/11/12 - Walk 40 min @ 3.5-3.7 mph, 5-6% incline

WU: KB WU, hip mobility

Squat 531: 245 X 5, 285 X 3, 325 X 1 @ RPE 9-9.5

Bulgarian split squats 2 X 10/side with 2 X 18 kg KB

GHR 2 X 15

KTE 1 X 15, 12 reps

[Chris Wood]

WU: Rolling, shoulder mobility

Press 531: 125 x 5, 145 x 3, 165 x 2 @ RPE 10

Bench 175 x 3 x 5 @ RPE 8

Pull-up BW 6 x 6 between bench sets

Cleans up to 185 x 5 singles

[Chris Wood]

2/16/12 - walk 45 min @ 6% incline, 3.6 mph

WU: DB swings, bag swings, goblet squats, hip mobility

DL 531: 325 x 5, 370 x 3, 415 x 2 @ RPE 8.5-9

Box Squat 3 x 5: 235, 235, 245 x 5 to parallel, RPE 8.5

RDL 205 x 2 x 10 @ RPE 8-8.5

Ab wheel 2 x 12

[Chris Wood]

WU: Rolling, OHS and shoulder mobility WU

Bench 531: 165 x 5, 195 x 3, 225 x 1, 225 x 1 @ RPE 8.5-9

Press 125 x 8, 8, 6 @ RPE 9, 10, 10

Pendlay rows 185 x 8, 8, 8 @ RPE 8

Cheat curlz 115 x 2 x 10/Pressdowns 2 x 10

[Chris Wood]

WU: Rolling, shoulder mobility

Squat: 135, 165, 195 x 5

Press: 65, 85, 105 x 5
-Alt with pull-ups BW x 4 x 6

Treadmill walk 35 min @ 3.5 mph/6% incline