Saturday Training at DFBC

Saturdays are our Max Effort Bench Press Day. On our Dynamic bench days we focus heavily on our working our chests and triceps. On Max Effort we really hammer our pressing and shoulders.

But sometimes when the weather is nice we will hit our max effort lift and then head outside and do strongman training. This Saturday the weather was beautiful so that's what we did.

Our max effort lift was bench press with chains. We warmed up with straight weight then added some chains. We then added bar weight and then chains until we got to a certain amount. For 300 lbs and over benches we used 80 lbs of chain and for sub 200 we used 55 lbs of chain.

After we hit 3 singles at >90% we grabbed a strongman log, farmers walk handles, sled, and some plates and went outside. We started with log clean and presses working 3-5 reps up to a max single. After that we did 50 yard farmers walks for several trips working up in weight. We followed that up with some throws using a 10 lbs bumper like a discus. We finished with sled drags starting light doing movements like front raises and reverse flys and finishing with heavy weights. 

All in all it was fun but tough work.