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Chaos & Pain Workout Template

The document outlines a 6-day training program with exercises assigned to each day. Day 1 focuses on presses and ab work. Day 2 includes rack pulls, deadlifts, rows, and carries. Day 3 consists of cleans and presses, chins, and ab exercises. Day 4 has snatches and squats. Day 5 features push presses, face pulls, and arm and ab work. Day 6 concentrates on hang cleans, shrugs, and front squats. Rep schemes and weight progressions are prescribed for each exercise.

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Roger Schmidt
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723 views1 page

Chaos & Pain Workout Template

The document outlines a 6-day training program with exercises assigned to each day. Day 1 focuses on presses and ab work. Day 2 includes rack pulls, deadlifts, rows, and carries. Day 3 consists of cleans and presses, chins, and ab exercises. Day 4 has snatches and squats. Day 5 features push presses, face pulls, and arm and ab work. Day 6 concentrates on hang cleans, shrugs, and front squats. Rep schemes and weight progressions are prescribed for each exercise.

Uploaded by

Roger Schmidt
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Day 1 1A.

Klokov Press 10x3 95,105,115,125,135,145,155,165,145,135 2x8x95


1B. Band pull aparts 3x15
2. Poundstone curls w/ 45lb bar
3. Ab roller 2x12

Day 2 1. Rack pulls 8x3 225,315,365,405,425,455,475,495


2. DL 6x3 315,335,375,325,375,325
3. Meadows rows 2x15x140
4A. Farmers walks 5x50mx35
4B. Ab roller 2x12

Day 3 1. Clean & Press 10x1 135,145,155,165,175,185,190,175,190,165 2x8x95


2. Rack Chins RP
3A. Ab roller 2x12
3B. Bench dips 2x15

Day 4 1. Snatch 8x3 95,115,125,135,145,155,145,135,135


2. SQ 8x3 185,225,275,295,315,335,340,315 2x8x225

Day 5 1A. Push Press 10x3 155,175,195,205,215,185,195,205,215,185 2x8x115


1B. Face Pulls 3x15
2. Reverse Poundstone curls w/ 25lb EZ curl bar
3A. Ab roller 2x12
3B. Purple band tricep 2x25

Day 6 1. Hang cleans 10x1 135,155,165,175,185,195,185,175,185,165


1A. Shrugs 6x3 315,365,405,425,445,465,405
1B. Front SQ 6x3 165,175,185,205,225,245,205

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