Chris' 531/OL/etc.

[Chris Wood]

Felt pretty crappy today. L knee achy - not sure what I did to it. Decided to not push reps.

WU: DJ complex A x 3 @ 45, agile eight/active ROM

Squat 531: 225 x 5, 250 x 5, 275 x 5

Accessory: FS singles x 10, 1 min rest - 225 up to 245

[Chris Wood]

Light/recovery day.

WU: Snatch drills, active ROM

Walk treadmill @ 4.2 mph, 1% incline X 30 min

Static stretching X 10 min

[Chris Wood]

WU: active ROM, shoulder mobility

Press 531: 125 X 3, 145 X 3 (oops, didn't remember what I loaded on bar), 155 X 3

Accessory: DH pull-ups/ring dips X 4 sets, 2:00 rest - 8/5, 6/5, 5/5, 5/5

[Chris Wood]

WU: DJ complex C 3 X 8 @ 45, snatch WU

Clean DL 531: 275 X3, 295 X 3, 315 X 3 (not pushing reps on the DL)

Accessory:

• Snatch singles on the min X 12 min @ 105
• Good mornings 4 X 10, 1:00 rest: 45, 65, 85, 105

[Chris Wood]

WU: Row 2:00, agile six/shoulder mobility WU

Incline BP 531: 155 X 3, 165 X 3, 175 x 3 (got called by the kiddie care during last set because my 15 month old still has major separation anxiety)

Accessory work @ home:

• PP doubles on the min X 10 min @ 165
• 4 rounds of: 10 Pendlay rows 175 lb/15 ring push-ups, 2:00 rest

[Chris Wood]

WU: agile eight, active ROM

Squat 531: 245 x 3, 265 x 3, 285 x 3

Accessory: FS doubles x 10 @ 215, 1:00 rest

[Chris Wood]

WU: Agile eight/simple six WU

Press 531: 115 X 5, 135 X 3, 155 X 3 (calc'd 1RM 170)

Accessory:

• PC& J singles on the min X 12 min @ 155
• Weighted PU/Ring Dip 4 X 5: 0/0, 10/10, 20/10, 25/10

Finished w/light stretching

[Chris Wood]

WU: Agile eight, Burgener/snatch WU - R knee aching, no full snatches today

Clean DL 531: 255 X 5, 295 X 3, 335 X 4

Power snatches on the min X 15 min @ 115

[Chris Wood]

WU; Active ROM, shoulder mobility

Incline BP 531: 155 X 5, 175 X 3, 195 x 3

Accessory:

• PP doubles on the min X 10 min @ 170
• 3 rounds: Pendlay rows 185 X 10/Bar dips X 15, 2:00 rest

[Chris Wood]

WU: Active ROM, agile eight

Squat 531: 235 X 5, 265 x 3, 295 X 2

Accessory:

• 4 rounds: 10 RDL 135 lb/15 ab-mat sit-ups