Chris' 531/OL/etc.

[Chris Wood]

WU: Rolling hips/back, KB swings

DL: 275 X 2, 305 X 2, 325 X 3 X 5, 325 X 8 @ RPE 8 (left a lot in the tank)

Front squat: 145 X 3, 185 X 3, 205 X 3, 225 X 3, 135 X 12

[Chris Wood]

WU: Band warmup, YTWLS

Bench: 165 X 2, 185 X 2, 195 X 3 X 5, 195 X 8

Singles - 195, 205, 215, 225, 235, 245 X 1 paused

Incline bench: 135, 155, 175 X 3, 195 X 1, 135 X 14

Chins: BW X 7, 7, 8, 8, 10

BB rows: 185 X 8, 225 X 6, 245 X 5, 265 X 4 (lots o' slop), 185 X 15

[Chris Wood]

11/3: KB complexes, power clean doubles on the minute X 20 min - needed a way to burn off anger during the 4th quarter of the ND game.

11/4:

WU: KB WU, hip mobility

Squat: 225 X 2, 245 X 2, 265 X 3 X 5, 275 X 7 @ RPE 9

Plate DL: 275, 305, 335, 365 X 3

[Chris Wood]

WU: band work, shoulder mob

Press: 110 X 2, 125 X 2, 135 X 3 X 5, 135 X 10 @ RPE 9+

Chins: BW X 5, 25 X 3, 45 X 3, 65 X 3, 80 X 2, 35 X 8

CGBP to phone book (~1 board press): 185 X 10, 190 x 8, 195 X 6 + drop sets

Cheat curlz: 3 X 8-12

[Chris Wood]

11/9 - walk/jog on treadmill X 25 min

WU: Rolling, hip mobility

DL: 275 X 2, 325 X 3 X 5, 325 X 11 @ RPE 9+

Front squat 3s: 145, 165, 185, 205, 225; 245 X 1

[Chris Wood]

11/12 - walk 5% incline @ 3.6-3.8 mph x 45 min

5s wave, realization phase:

WU: YTWLs, band shoulder work

Bench: 135 X 5, 155 X 3, 175 X 2, 195 X 1, 205 X 1, 215 X 7 @ RPE 10 (1RM ~ 265)

Incline 531: 135 x 5, 165 x 3, 195 X 1, 205 X 1

BB rows: 135 X 10, 185 X 12, 205 X 12, 225 X 12 (w/slop)