Strength

9

By: Matthew Owen

SEP

25

Friday at 9:24pm


Workout:
Warm Up with 10 minute AirFit +
Foam Roller +
2x5 Wall Squat +
2x10 Air Squat +
2x10 Shoulder Dislocate +
2x10 Push-Up +
2x10 Good Morning @ 45# +
6x3 Strict Pull-Up
Then
Work Up to Heavy Bench Press
Then
3x Bench Press @ 85-90% (30# is Chain) +
10x T-Bar Row @ 135# +
Rest 2 minutes
Five Blocks
Then
20m Prowler Push @ Bodyweight +
10x Box Jump @ 38'' +
30 second Assault Bike Sprint @ >800watt
Rest 2 minutes
Four Blocks
Then
2x (1-6) Pull-Up Ladder
Then
"Cool Down"


Notes:

Brett: Bench Press = 210# (Heavy), Work = 190#


Project Deliverance, St. Louis, Missouri


The prowler is one of my favorite go to movements outside of squats and deadlifts for building leg strength. We've got a few guys in the gym who have some structural issues in their back. Our solution is to have them do plenty of meters on this thing. In the context of Brett's workout today, we're after building up his legs for Cyclocross.
When Brett first started at the gym, box jumps were one of those things that were quite tough. Today, he was clearing 38'' with ease for ten reps.

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