Power Endurance, Power, Strength

9

By: Matthew Owen

OCT

09

Friday at 9:29pm


Workout:
Warm Up with 10 minute AirDyne +
Foam Roller +
2x10 Air Squat +
2x10 Shoulder Dislocate +
2x20m Lunge
Then
Ski 2000m For Time
Then
"Cool Down"


Workout:
Warm Up with 10 minute Row @ Easy Pace +
Foam Roller +
2x5 Wall Squat +
2x10 Shoulder Dislocate +
2x10 Air Squat +
2x10 Good Morning +
2x20 Push-Up
Then
Work Up to Bench Press 1RM
Then
5x Bench Press @ 200# +
3x Pull-Up +
150m Sprint on Rower @ Fast Pace
Rest 90 seconds
Five Rounds
Then
4x15 Safety Squat @ Heavy Chain +
Rest 90 seconds between sets
Then
"Cool Down"


Workout:
Warm Up with 10 minute Row +
Foam Roller +
2x5 Wall Squat +
2x10 Air Squat +
2x10 Shoulder Dislocate +
2x20 Push-Up
Then
4x Front Squat @ 60% (195#) +
4x Front Squat @ 70% (225#) +
4x Front Squat @ 80% (255#) +
3x3 Front Squat @ 85% (275#) +
Rest 2 minutes between sets
Then
4x Snatch @ 60% (135#) +
4x Snatch @ 70% (160#) +
3x4 Snatch @ 80-90% (185-190-195-200#)
Rest 2 minutes between sets
Then
4x Clean + 1x Jerk @ 60% (185#) +
4x Clean + 1x Jerk @ 70% (205#) +
4x Clean + 1x Jerk @ 85% (245#) (Three Blocks)
Rest 2 minutes between sets
Then
4x Push Press @ 60% (140#) +
4x Push Press @ 65% (155#) +
3x4 Push Press @ 70% (165#)
Rest 90 seconds between sets
Then
3x Back Squat @ 225# (60%) +
3x Back Squat @ 275# (70%) +
3x Back Squat @ 305# (80%) +
3x3 Back Squat @ 325# (85%)
Rest Some Between Sets
Then
"Cool Down"


Notes:

Tom Russell: 2000m Ski = 6:50.1 New PR

Steve: Bench Press = 265# New PR, Safety Squats

Matt Owen & AJ: Olympic Lifting

Project Deliverance, St. Louis, Missouri


The clean should be executed with violent explosiveness and pinpoint accuracy.
The evolution of the mind is paramount when you're training for Power or Olympic Lifting. There is no fancy plan or piece of equipment that's going to give you any sort of meaningful edge on the competition. The real secret is consistency and discipline to come back day after day, be consistent, put forth the work, grease the groove, and walk away better than the day before.

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