Max Effort

Max Effort: % of 1RM
Week 1 = 5-5-5-3-3-3 55%-63%-70%-77%-85%-93%
Week 2 = 3-3-3-1-1-1 63%-70%-77%-85%-93%-101%
Week 3 = 3-3-3-1-1-1 63%-70%-77%-85%-93%-101%

Exercise Pool: (All Exercises Must Be Rotated Every 3 Weeks)
Total Body (T):
Clean and Jerk
Snatch
Overhead Squat
Power Clean
Power Snatch

Upper Body (U):
Bench Press
Press
Close Grip Bench Press
Jerk
Dip

Lower Body (L):
Squat
Deadlift
Front Squat
Snatch Deadlift
Zercher Squat

Speed Work

Speed:
Week 1 = 12x2 @ 45% (70% O-Lift)
Week 2 = 10x2 @ 50% (75% O-Lift)
Week 3 = 8x2 @ 55% (80% O-Lift)

Exercise Pool:
Total Body(T):
Clean and Jerk
Snatch

Lower Body (L):
Box Squat
Deadlift

Upper Body (U):
Bench Press
Press

G.P.P.

G.P.P.

Goals of this G.P.P. program:
1. Increase work capacity
2. Provide assistance work to support the main lifts
3. Increase strength endurance
4. Produce no detriment from recovery of max effort and speed work
5. Be of an intensity level high enough to elicit a neuroendocrine response

Rules of this G.P.P. program:
1. Be constantly varied
2. Use functional movements
3. Must be around 10 to 20 min in length

Exercise Preferences:
1. Unilateral movement ( dumbbells, single leg movements, etc.)
2. P-Chain component
3. Body weight component

Exercise Pool:
Total body emphasis:
C2 Rower
Burpees
Dumbbell snatch
Dumbbell clean and press
Dumbbell thrusters

Upper Body emphasis:
Pull-ups
Pushups
Dips
Ring work
Handstand pushups
Rows

Lower body emphasis:
Lunges
Step-ups
Box Jumps
Air squats
Pistols

P- Chain:
Kettlebell swings
GHD raises
Hip bridge
Good Mornings
Dimmel deadlifts
Single leg RDL

Core:
Abmat sit-ups
GHD sit-ups
K2E

* This is not an exhaustive list and variations on these exercises are good.

G.P.P. Emphasis rotation(G) with Max Effort(E) and Speed work(S):

Monday: E=T S=L G=U
Wednesday: E=L S=U G=T
Friday: E=U S=T G=L

Pick a exercise or two from the appropriate emphasis group add a P- Chain and Core element. Combine these into a 10 to 20 minute routine.

Friday, January 15, 2009 - Press, Squats, and Back Extensions.

Back at work and back at the little Borough gym. It is small but there are enough plates and dumbbells to work with.

M.E. = Press - 5-5-5-3-3-3
85x5, 95x5, 110x5, 120x3, 130x3, 145x2

Speed = Squats 145# 12x2

Volume = Back Extensions
3 sets of 10x35# plate plus 5 body weight.

3x10 Green Band Back Extensions.

Thursday, January 14, 2010 - Rest Day

Just a general rest day. I flew north today.

Jason -
matanuskabarbell@gmail.com
www.matanuskabarbell.blogspot.com

The logo isn't done and the colors aren't right. This is just for starters so you can post and track workouts. I am curious what you are thinking for starting out next weeks workouts.

Wednesday, January 13, 2010 - M.E. OH Squats, Speed Bench Press, Jump Box HPC

Heading back to the slope tomorrow so another missed day at Jason's. I did get the boys to the pool for an hour and a half and spend a ton of time swimming so that was good to stretch my arms and shoulders.

M.E. = Overhead Squats 3-3-3-1-1-1
95x3, 105x3, 115x3, 130x1, 140x1, 145x1

Speed = Bench Press 8x2 w/145#

Volume = 4x10 clean and press box jumps with 24" box and 15# dumbbells.

A video Joe filmed of me doing the clean and press box jumps on our psychodelic jump box the kids painted for me. Thanks Jason for the idea to do these.

Tuesday, January 12, 2010 - M.E Bench Press, HP Cleans, Ring Rows

I didn't get a chance to go to Jason's tonight and ended up doing a workout instead of a WOD. Not the best plan as it goes outside of the routine. I just felt like working out but not doing a WOD.

M.E. = Bench Press 3-3-3-1-1-1
160x3, 180x3, 195x3, 215x3, 240x2, 257.5xF

Speed/Volume/Technique/Whatever = Hanging Power Cleans 3x5
145x5, 145x5, 145x5

Volume = 4x12 Ring Rows

Monday, January 11, 2009 - M.E. = Deadlifts, Speed = Box Squats

Had another good night. Jason and I both hit new PR's on Deadlifts and we did some speed turned technique training on box squats. I am looking forward to doing more of them in the future. Bob was there finishing up a WOD with 10 rounds of barbell work, weighted step-ups, and 10 reps of 45# sit-ups. Bob is another inspirational monster from Matanuska Barbell that will keep me working hard.

M.E. = Deadlift 3-3-3-1-1-1
220x3, 240x3, 265x3, 295x1, 320x1, 340x1(PR)

Speed = 145# Box Squats 10x2(or 3 or 4 or 5) each set the bar was cleaned and push pressed to get it onto our shoulders.
This started out as speed work but got into more of a technique driven workout and was very productive. Volume = We didn't do volume since we were talking and doing the technique work for so long.

Videos of Jason's PR of 540# Deadlift and Bob killing his last set of weighted situps. What a great couple of guys to have leading the way.

Sunday, January 10, 2010 - Tabata Pain

Did a Tabata workout in the garage today. 20 seconds of work, 10 seconds of rest x 8 per each exercise.

75# Barbell Thrusters x 8
Knees to Elbows x 8
1.5 Pood American Kettlebell Swings x 8
10# Sledgehammer Swings x 8 (4 right & 4 left)

Saturday, January 09, 2010 - Rest Day

Just had a regular rest day. My back has been pretty sore due to all of the postier chain work we have done and those dang farmer's walks. I ended up falling asleep in an epsom salt bath last night for a couple of hours. I woke up because I was freezing.

I didn't do anything today. I will hit a met-con tomorrow and I am looking forward to Deadlifts on Monday.

Unlike me, Joe did some work today. Here is a video of him knocking out one of his sets of burpees.

Friday, January 08, 2010 - M.E.= Upper, Speed = Total, Volume = Lower

Another AMAZING workout with both Jason and I getting a new PR on the press! They keep getting better and better. I had the white board wrong today, it should reflect the 8th vs. the 9th. As soon as I finish this post I am going to hit an espsom salt bath (thank you Jay for the info) the Farmer's Walks KILLED ME.

M.E. = Press - 3-3-3-1-1-1
95x3, 105x3, 115x3, 135x1, 145x1, 155x1(PR)

Speed = Hanging Power Cleans 14x2 w/125# (I LOVE THESE THINGS!!!!) Form really improved today, what a great feeling!

Volume = 3x10 20" Box Step Ups w/ 40# dumbbells (80# total)
10 ea. leg for a total of 20 ea. set.

350# (each one weighs 150#) Farmer's Walk 1x7 50' laps.

Below are a couple of videos of Jason and I doing the Farmer's walk with 350# (you have to stabalize the postier chain or these things will KILL you) and also a video of Jason hitting a new PR of 295# in the press with his Chucks on. It was the shoes.

Thursday, January 07, 2010 - Scheduled Rest Day

This was a scheduled rest day. I was actually a little glad about it. My back was dying after deadlifts and farmer's walks. Looking forward to getting after it again tomorrow.

Wednesday, January 06, 2010 - M.E. = Lower, Speed = Upper, Volume = Total

M.E. = Overhead Squats - 5-5-5-3-3-3
85x5, 100x5, 110x5, 120x3, 135x3(UGLY), 135x2.5(Better form)

Speed = Bench Press - 12x3 w/120# (45% max)
Am I going fast enough? The answer is always NO!

Volume = 3x10 Dumbbell Clean and Press Box Jumps w/15# dumbbells and 24" Box
10, 10, 10 (These sucked!)

350# Farmer's Carry - 2 Laps (100')

Jason doing speed bench presses with 190# to build explosiveness and OH Squats for reps with 295#

Matanuska Barbell Training Cycle

This program was created by Jason Brown from Matanuska Barbell with the help of Coach Ruthorford. They put together the different elements from Westside Barbell, Olympic lifting and CrossFit.

Definitions:

E = Effort
S = Speed
G.P.P. / Metcon = General Physical Preparedness / Metabolic conditioning
P/C = Posterior Chain / Core
Monostructural Metcon = Single event "cardio" ie. Run, Row, Bike, Swim 30 to 45min

T = Total Body
L = Lower Body
U = Upper Body

Monday:
E = T
S = L
P/C
G.P.P. / Metcon = U

Tuesday:
Rest / Optional Monostructural Metcon

Wednesday:
E = L
S = U
P/C
G.P.P. / Metcon = T

Thursday:
Rest

Friday:
E = U
S = T
P/C
G.P.P. / Metcon = L

Saturday:
Rest

Sunday:
Rest

Tuesday, January 05, 2010 - M.E. = Total, Speed = Lower, Volume = Upper

WHAT A GREAT WORKOUT! Hands down the best workout I have ever done. I am wrecked. That was AWESOME!!!

M.E. = Deadlift - 5-5-5-3-3-3
185x5, 215x5, 240x5, 265x3, 290x3, 320x3 (PR)

Speed = Squats - 12x2 w/115#

Volume = 3x8 Deadhang Pullups & 3x10 BW Dips
Deadhang Pullups - 8-8-7
BW Dips - 10-10-10

The new end of the routine tradition started tonight. Three sets of 350lb Farmers carry. 50' per lap.
1st - 1 lap
2nd - 1.5 laps
3rd - 2.5 laps 125' (PR) (Jason pulled out the "Never Quit" website and the fact it was time to put up or shut up. Well, I died but it was AMAZING! The best WOD ever.)

Our two new best friends or maybe worst enemies. 175# each.

Monday, January 04, 2010 - Rest Day.

Gah! Another rest day. Life got in the way today and I wasn't able to workout.

Sunday, January 03, 2010 - Rest Day

I didn't do jack today.

Saturday, January 02, 2010 - D.E. Press 20x3

D.E. Press - 20x3 @ 85# (60% of Max) with 30 seconds of rest between each set.

I was going to have a rest day but I just couldn't do it. I also practiced some Hanging Power Cleans with 85#.

We did some family burpees 20x:
53.7 Joseph
57.3 Dad
58.6 Theron
1:51 Greta
2:06 Mom

Friday, January 01, 2010 - M.E. Press

M.E. Press - 3-3-3-1-1-1
115x3, 125x3, 125x3, 135x1, 137.5x1, 140x1(PR), 145x1(PR), 155xF

For Time: 8:40 I think I added in another round. After about 5 rounds of Burpees I can barely think and I certainly can't count.

10 Swings
1 Burpee
9 Swings
2 Burpees ...
continue until reaching the final round of:
1 Swing
10 Burpees

Thursday, December 31, 2010 - Fly and Rest Day

Flew back from work today. I never have the time for a workout on southbound fly days.