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.

Floor Press

We mainly use the floor press as one of our special exercises on max-effort day to improve upper body strength. The 2 main differences between floor pressing and regular bench pressing are as follows…

#1 – Floor pressing builds a tremendous amount of starting strength because it prevents “bouncing” the weight in the bottom position. All too often, athletes will use their chest as a “spring board” when performing a max-effort bench press. A proper floor press will eliminate bouncing because most floors don’t have much “give”! In other words, if you try to “bounce” your triceps off of the floor while holding a heavy weight in your hands, the only thing in between the weight and the floor are your forearms! This gives new meaning to being “stuck between a rock and a hard place”! If you don’t want to break your forearm, you must perform this exercise with strict form! When floor pressing, we have our athletes lower the barbell under control until their triceps touch the floor; then, the athlete pauses on the floor for a split second and presses the weight up explosively. This exercise helps with the bottom & mid portion of a regular bench press and it’s an awesome triceps builder!

#2 – Lying on the floor when bench pressing also takes away from your leg drive. Basically, more load is placed on your upper body because it’s harder to push off with your legs while lying on the floor.

Floor press description taken from Defranco's training