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Old 04-21-2010, 04:31 AM   #41
Chris Wood
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De-load week

WU: Jump rope 300 skips, active ROM

Press: 75, 85, 95 x 5

Accessory:
  • PC&J singles on the min x 6 @ 135
  • 4 rounds DHPU/Ring dips X 5, 1:00 rest
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Old 04-21-2010, 04:32 AM   #42
Chris Wood
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WU: Jump rope 300 skips, active ROM

DL: 135, 185, 235 X 5

Accessory:
  • Power snatch singles on the min X 8 @ 95
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Old 04-26-2010, 12:47 PM   #43
Chris Wood
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Work schedule sucked - 11 out of 12 days this past fortnight, and another 7 in a row starting tomorrow AM. Took the second half of last week off, eating and sleep were subpar.

Going to Justin Lascek's/70s Big's/WFAC's novice template for OL and strength. I've still got a bit of linear progression left in me.

WU: Agile eight/active ROM

CJ: heavy single - up to 185 X 1

Snatch: singles on the min X 12 min @ 95 lb
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Old 04-28-2010, 10:56 AM   #44
Chris Wood
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WU: Squats, active ROM

Squat 3 X 5: 225 X 3 X 5 - Tried Rip's squat technique, felt a LOT different than HBBS.

Press 3 X 5: 115 X 3 X 5

DH Pull-ups 3 X 7
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Old 04-29-2010, 12:06 PM   #45
Chris Wood
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WU: Agile eight, snatch WU

Snatch heavy single: up to 125 X 3 X 1

C&J singles: 145 every 90s X 11
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Old 04-30-2010, 07:54 PM   #46
Chris Wood
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WU: Squats, active ROM

Squat 3 x 5: 235 X 3 x 5

DL 1 X 5: 305 X 1 X 5

Press 3 X 5: 120 X 3 X 5 (couldn't get to gym for BP, WOD in garage)
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Old 05-03-2010, 07:06 PM   #47
Chris Wood
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Week two of WFAC program.

WU: Agile eight, CJ warmup

C&J heavy single: warmup to 135 X 1; 155, 165, 175, 185, 195 X 1

-Foot placement was shaky on last 2 jerks, but solid lockout.

Snatch singles on the min x 12 min @ 105

-Solid snatches today. Good job opening hips/2nd and 3rd pulls today.
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Old 05-05-2010, 06:49 AM   #48
Chris Wood
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WU: Squats, active ROM

Squat 3 X 5: 245 X 3 X 5 - solid reps, feeling more comfortable with Rip squat

Press 3 X 5: 125 X 3 X 5

Weighted chins 3 X 5: 25 X 3 X 5
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Old 05-06-2010, 01:04 PM   #49
Chris Wood
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WU: Row, active ROM

Squat 3 X 5: 255, 260, 265 X 5

BP 3 x 5: 175 X 3 X 5

DL 1 X 5: 325 X 1 X 5
-Warmed up to 315 X 1 with DOHG, work set alternating grip.
-For the second week, I rounded my back during the last warmup set (my back wasn't happy about it). The work set was finen, as I kept my back locked in good position. Need to keep focus on maintaining tight back during all sets.
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Old 05-08-2010, 01:04 PM   #50
Chris Wood
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WU: Agile eight, snatch WU

Snatch heavy single: Up to 135 X 1 - Actually opening hips, good second/third pulls

C&J singles X 10 min @ 150, 90s rest
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