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Old 01-07-2010, 08:10 PM   #1
jwood
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Join Date: Jul 2009
Posts: 6,281
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Training Type: Strongman
Fav Exercise: Push press
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Default Jwood's Chaos and Pain Adventure

Starting next week or possibly the week after I am going to try to do the chaos and pain workout, not really sure of what I am getting myself into but here goes.

Each workout will consist of one squat, one push, and one pull exercise done MWF.

Squat-
Back Squat-with bands
Front Squat
Zercher Squat-with bands
Squats for time

Pull
Clean and Press
Power/Hang clean
Pullups
Snatches
Shrug/High Pull
Deadlifts-bands, deficit, rack pulls, trap bar, sumo,
Good mornings
Snatches

Push
Bench Press-bands, incline, decline, close grip
Push presses/jerk
Military Press
Dips

I will be doing either singles, doubles, or triples with each of these exercises and will shoot for 15-30 reps ex 10x3 for bench press and I will try to do at least 87% of my max for the working sets.

On off days, I will be doing arm work for high reps,abs, calves, working on snatches and some kettlebell work. Something called the bear, will explain if I ever do it.

On some days I will throw in some dynamic effort work to keep explosion, but I think I will be building a lot of explosion through this program. I am looking for some input on other exercises to do, especially squat variations???
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