Chris' 531/OL/etc.

[Chris Wood]

WU: Row 2:00, active ROM

Press 531: 115 X 5, 135 X 3, 155 X 4 (Max 175)

Accessory work:

• Pull-up/chin-ups 5 X 6 during WU
• DH Pull-ups: 7,6,5,5,6
• Weighted bar dips: 25 X 2 X 10, 35 X 10, 9, 8

Conditioning: Sled pulls 40 yds down & back X 5 w/70 lb

[Chris Wood]

WU: Active ROM, Burgener/snatch WU

Snatch singles on the min X 10-12 @ 105

DL 531: 295 X 5, 335 x3, 375 X 6 (Rep PR; 1RM 450)

Skipped accessory work to get B5 to flag football camp.

[JB Berg]

Those sled pulls were brutal.

Solid job on the DL rep max yesterday. Should be at NIFS next MTuWF.

[Chris Wood]

WU: Row 2:00, active ROM

BP 531: 185 X 5, 205 X 3, 225 X 6 (PR, 1RM 270)

Accessory work:

• DB incline press 5 X 10: 60 X 9, 8, 6, 6; 50 x 10 - crashed and burned
• Krock rows 85 x 18 L/18 R

Conditioning:

• 8 DB swing/high pull + 8 PP each side, 4 sets with 1:00 rest
• sets with 35, 40, 45, 50 lb (6 PP only on 50 lb set)

Need to catch up on sleep and calories. Bad sleep and food intake last couple of days. Thank goodness the de-load week is coming up.

[Chris Wood]

@JB - I'm on a de-load week next week, but I'm up for light lifting and conditioning. I can only be there Mon + Thurs, though. See you then.

[Chris Wood]

WU: Jump rope singles, agile eight/active ROM

Squat 531: 255 X5, 285 X 3, 315 X 5 (rep PR, 1RM ~ 370)

Accessory:

• Clean singles on the min X 12 min @ 155

Conditioning:

• 4 rounds: 15 KB swing (24 kg)/10 GHD sit ups, no rest, untimed

[Chris Wood]

De-Load week. Crunched workouts into Tues/Wed/Thurs due to schedule.

Tuesday:

• Press 5s: 65, 85, 105 X 5
• No accessory work

Wednesday:

• Squat 5s: 135, 185, 225 X 5
• DL 5s: 185, 235, 285 X 5
• Power Clean up to 185 X 1
• Power Snatch up to 135 X 1

Thursday:

• BP 5s: 95, 135, 175 X 5
• Dips 3 X 10, no weight, alternating with 65 lb DB row 3 X 10/side

[Chris Wood]

New 531 cycle. On a short vacation with the family, worked out at a globo gym in downtown Chicago.

WU: Jog from hotel to gym, active ROM

Press 5s: 105 X 5, 120 X 5, 135 X 7

Accessory work:

• Strict pull-ups 4 X 7 during WU
• DB shoulder press 5 X 10: 40s X 2 X 10, 45s X 10, 9, 8
• Kipping PU 5 x 10

[Chris Wood]

Garage workout today = bad idea. Head index of 110 leads to lots of sweating and weak pulling on the DL.

WU: Agile eight, active ROM, Burgener WU

DL 5s: 265, 305, 345 X 5 - stopped short here.

Acessory: Snatch singles on the min X 15 @ 115. Good extension and turnover.

[Chris Wood]

WU: CF-esque WU circuit, active ROM

BP 5s: 165, 185, 205 X 5; 225 X 3

Accessory work:

• Weighted Dips 5 X 5 @ 45 + BW
• Krock rows 85 lb X 19/side