CHAIN SQUATS, BENCH PRESS AND LUNGES

1/30

AM)


STRENGTH: SQUAT W/ CHAINS: 80%X3:85%X3:90%XMAX
                      BENCH PRESS: 80/85%X3:90%XMAX

5 ROUNDS:
    -SPEED SQUATS(205#)
    -BENCH PRESS (155#)

100 AB MAT SIT UPS

PM)

WOD: 3 ROUNDS
           -100FT WALKING LUNGE(HOLDING 45# DUMBBELLS AT SIDE)
           -20 KB SWINGS(70#)
            *FINISH WITH 50 WALL BALLS(20#)

Week two of squatting with chains and its feeling a lot better! the discomfort and awkwardness of the chains isn't as bad and the power feels good!. i went 250/265 and 285# for the last set. i was able to stand up 5 reps with the 285# before dumping the 6th. its tough to say how much that would be without the chains but id put it somewheres around 355-365#, which would be awesome for 5 reps. next was the bench press, still weak but getting stronger. last set was at 250# and i got it for 6 reps, felt pretty solid. last week we finished with the 5 rounds of 10 speed squats at 205# super set with 10 bench press at 155#, and i wrecked me! i want to keep doing this every week but i don't think i can train very effectively being that sore, so i was hoping it would be a little easier this week. we flew through it this time and the burn was significantly less. it took me 6:45, about 2 minutes faster than last week. I'm sure i could do this much faster but I'm forcing myself to speed squat all 10 reps which makes me rest a little longer after the bench press. i never do sit ups so i finished with 100 ab mat sit ups.

for the pm session i figured my legs were already going to be out of use for tuesday so we just went with it and tested out our legs stamina with 3 rounds of 100ft walking lunge holding 45# dumbells at your sides and 20 kb swings with the 70# with a 50 wall ball cash out to finish. the lunges felt pretty solid, having to pause a few times on sets 2 and 3 but never putting down the weights, the real factor was grip strength, especially on the kb swings. i went unbroken on the 1st two sets of swings but grip was failing on the third and was forced to go 10/10. the wall balls went pretty quick,my legs were smoked from the lunges but it felt good to squat and not lunge. i went 15/15/10/10 and finsihed the wod in 9:09. i suspect that my legs will be sore but hopefully not as bad as last week!