Chris' 531/OL/etc.

[Chris Wood]

Monday:

Squat 275 X 3 X 5 @ RPE 8.5

Conditioning: 5 Rounds of the following

1 Push Press/1 BW Chin
1PP/3 BW Chins
1PP/5 BW Chins

PP @ 155 lb, ~ 11 minutes total

Tuesday:

DL up to 355 X 5 @ RPE 8.5

DJ complex B: 45, 65, 85, 105 lb X 5

[Chris Wood]

WU: Hip mobility, DROM

Squat 280 x 5, 5, 6 @ RPE 8-9

Bench 195 x 5, 5, 6 @ RPE 8-9

Chins BW x 4 x 6

[Chris Wood]

WU: Snatch WU w/bar

Power clean up to 155 x 3

Chins BW x 2 x 5, then BW + 30 x 2 x 5

5 rounds of 15 swings/10 ring push ups

[Chris Wood]

Busy weekend with baseball, soccer, and Saturday overnight shift. Slept about 11 hours from Sun AM to this AM, but had to drag my butt out of bed for a quick turnaround to days.

WU: Squat WU

Squat 285 X 3 X 5 @ RPE 9

Press 140 X 3 X 5 @ RPE 8.5

Chins BW X 7, 8, 8

[Chris Wood]

Tuesday:

WU: KB swings, RDL/muscle snatch/power snatch complex @ 45 lb

DL up to 365 X 5 @ RPE 9

Ab wheel 2 X 25

Wednesday:

Treadmill walk X 37 min @ 3.5 mph/5% incline, HR ~115

[Chris Wood]

WU: Snatch and PC warmup

PC 160 X 5 X 3

Chins BW X 2 X 5, then BW + 35 X 2 X 5 @ RPE 8, 9

[Chris Wood]

WU: LAX ball rolling, hip mobility, GMs/light squats

Squat 295 X 3 X 5 @ RPE 9

Bench 205 X 3 X 5 @ RPE 9

Chins BW X 30 reps during bench WUs

Lots of mobility work - chair/couch stretches, hamstring stretching, band pull-aparts/dislocates

[Chris Wood]

WU: KB warmup, hip mobility

Squat w/belt:

45 x 15
135 x 8
205 x 4
260 x 2 @ RPE 7
300 x 5 @ RPE 8.5
300 x 5 @ RPE 9
300 x 2 @ RPE 9-9.5, then 5 singles @ RPE 8-9

SLDL:

45 x 10
135 x 5
225 x 3 @ RPE 8
235 x 3 @ RPE 8
245 x 3 x 3 @ RPE 8-9
235 x 3 @ RPE 9

High bar BS:

135 x 8 @ RPE 8
145 x 8 @ RPE 8
155 x 8 @ RPE 8
165 x 8 @ RPE 8.5

[Chris Wood]

WU: Shoulder ROM w/bands

Paused bench (pinky @ ring):

45 X 10
95 X 5
135 X 3
165 X 3
190 X 3 @ RPE 8
190 X 3 @ RPE 8
195 X 3 @ RPE 8
195 X 3 @ RPE 8
200 X 3 @ RPE 9
205 X 3 @ RPE 9

CGBP:

175 X 3 @ RPE 8
180 X 3 @ RPE 8
185 X 3 @ RPE 8
185 X 3 @ RPE 8
190 X 3 @ RPE 8
195 X 3 @ RPE 9

Press:

115 X 8 @ RPE 8
115 X 8 @ RPE 9
120 X 6 @ RPE 9
115 X 6 @ RPE 9

Chins:

BW X 4 X 6 during bench WU
BW + 35 X 3 X 5 @ RPE 8-9

Finish with some band pull aparts, face pulls, dislocates

[Chris Wood]

WU: Rolling, hip and back WU

DL:

135 x 10
225 x 5
285 x 3
335 x 2
365 x 5 x 3 @ RPE 8-9

Pin Squat (Past Parallel):

195 x 3 @ RPE 8
205 x 3 @ RPE 8
215 x 3 @ RPE 8
225 x 3 @ RPE 8
235 x 3 @ RPE 9
245 x 3 @ RPE 9

Good mornings 95, 105, 115, 125 x 8

Ab wheel 3 x 15