Power

9

By: Matthew Owen

AUG

16

Sunday at 9:40pm


Workout:
Warm Up with 10 minute AirDyne/ Row/ SkiERG
Then
3x10 Air Squat +
3x5 Jump Squat +
3x3 Tuck Jump
Then
3x (5-1) Power Ball Slam Ladder @ 30#
Then
Work Up to 225# on Axle Power Clean
10x1 Axle Power Clean @ 225-245#
Rest Some Between Sets
Then
4-5x 100m SkiERG Sprint @ 90-100%
Rest as Needed Between Sets
Then
"Cool Down"


Notes:

Matt: Axle Clean = 8x1 @ 225#, 2x1 @ 235 & 245#

Dylan: Axle Clean = 5x1 @ 225#, 5x1 @ 185#, Ski Sprints = 15.2 New PR

Maximus: Squats, Slams, SkiERG Sprints

Seminar Group = Recovery Intervals as a primer for the 2K Row tomorrow

The Church of Bobby Maximus, Salt Lake City, Utah


Maximus turning on the afterburners during a 100m Ski Sprint.
Dylan going All Out and setting a New 100m Ski PR of 15.20 seconds.
When we talk about Power Ball Slams, that includes driving the ball down and closing the hip joint with power. When done correctly, the feet leave the ground briefly and the ball is driven into the ground.
The Fat Bar Power Clean is an interesting beast. Most often, the grip is the limiting factor. You've got to be fast through the entire movement if you want to overcome this obstacle and put up a decent total.
In the words of Maximus, "Another incredible Sunday at The Church Of Bobby Maximus. I'm so grateful for the people who are in our lives. We are surrounded by hard work, commitment, friendship, love, and respect. It seems that with each day, week, month, and year our family continually grows and we meet more and more wonderful people. To say we are fortunate would be an understatement. Thank you for a remarkable day."

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