Warm Up
10 Minutes on the Rower
Trying to improve my technique which shows how intense this exercise can be. I had to break it up into 3 minutes of good pulling, 1 minute of easier pulling, 2 and 1, and 2 and 1.
Incline Bench Press, 135# and the chains, 3×8
25# Plate Swings, 3×16
60 seconds of rest between each round
Squats, 185# and chains, 3×8
Gravitron Pull ups, 3×8
60 seconds of rest between each round
Dead Lift 205# and chains, 3×8
Glute-Ham Raises, 3×8
60 seconds of rest between rounds
Farmers Walk 100#, 90#, 80#
4 Way neck machine, 150#, 5reps each
Cable Crunches, 150#, 30 reps
Farmers walk back
rest 60 seconds between rounds
Ok, so that was a fairly tough. Working with the chains is amusing in a sick sort of way. I load the bar up, and then drape the chains over the sleeves. As the chain comes off the floor the load gets heavier, so the lift is harder at the top. Too, they sway and cause the load to wobble, which forces all sort of stabilization.