Friday's Workout

Snatch 10x1 (80%/45s rest)

Clean 10x1 (80%/45s rest)

D.E. Squat 10x2 (60%/ 60s rest)

D.E. Deadlift 10 x1 (60%/45s rest)

Front Squat 4 x 8

30 GHD Raises

Thursday's Workout

GHD situps + 25min Upperbody Sled Dragging 70lbs + flexibility/mobility

Wednesday's Workout

Max Effort Floor Press

5x50%, 3x60%, 2x70%, 1x80%, 1x90%, 1x95%, 1x100% or new P.R.

3x3 Lying Tricep Extentions

6 x 1/2 Max Reps Pullups

5 rounds (Barbell Curls x 15) + Shoulder Complex (front raise + side raise + rear raise) 20 reps each

Farmers Walk: 25 ft and back till almost failure x 3

Tuesday's Workout

GHD Situps, Light sled dragging 25min, Mobility, Flexibility, and Foam Roll.

Monday's Workout

Snatch 10x1 @ 80% / 45s rest

Clean 10x1 @ 80% / 45s rest

Max Effort Good Mornings

Set A New 3 Rep Max P.R.

50% x5 60%x3 70%x2 80%x1 then go for 3rm P.R.

Over Head Squat 5 x 5

30 GHD Raises (however many sets it takes)

Row 500m (set a new P.R.)

Sunday's Workout

Rest

Saturday's Workout

Dynamic Effort Bench 3 grips 8x3 @ 60% /45s rest
Push Press 3x5
5 rounds of (Ring Dips x max reps-2) + (Pullups x 1/2 max reps)
5 x 5 Pendlay Row

Heavy* Farmers Walk (25ft and back x 1) x 3

* We define heavy as a weight that is close to failure in one trip of 25ft and back.

Friday's Workout

Light Sled Dragging + Abs + Flexibility/Mobility Work

Thursday's Workout

Snatch 10x1@80%/45s rest

Clean 10x1@80%/45s rest

D.E. Box Squat 10x2@55%/ 45s rest

D.E. Deadlift 10x1@55%/45s rest

Row 500m (go for a new P.R.)

Wednesday's Workout

abmat situps

light upper body sled dragging 45 lbs about 20 min

foam roll, flexibility, mobility

Tuesday's Workout

Max Effort Floor press:

5x50%, 3x60%, 2x70%, 1x80%, 3x90% or new 3 rep max

5 x 1/2 max rep pull-ups

Shoulder raise complex 5 x 20 reps each of front raises, side raises, and rear raises

5 rounds of db tate presses and db hammer curls x 15 reps

Heavy Farmers walk: 25ft and back x 3 use a weight where 25ft and back is near failure.

Monday's Workout

4 rounds of GHD Situps and GHD back extensions

20 min power walking with sled 70 lbs

20 min flexibility / mobility work

Today's workout is for raising G.P.P. and to help recover from yesterday's.

4/18/2010 Day 1

Snatch 10x1/45s rest 75%

Clean 10x1/45s rest 75%

Max effort Good mornings: 3 Rep Max

Work up to: 5@50%, 3@60%, 2@70%, 1@80%, 3@90%

Repetition Effort: Zercher Squats from floor: 4 x 15

200 Kettlebell swings 1pd.

This is day 1 of a 72 day cycle.

Sled Dragging

I had this sled made for me by WeldAir in Wasilla. I will be incorporating all types of sled dragging on my off days for restoration and to increase G.P.P. Here is an article by Dave Tate called "Drag your butt into shape" This link has the article originally published on T-Nation, but without the oily, shaved bodybuilder pictures in the margins. Here at Matanuska Barbell we try and limit our exposure to greasy men in bikinis as much as possible.