Circuit, Strength

9

By: Matthew Owen

DEC

25

Friday at 9:17pm


Workout:
Warm Up with 10 minute AirDyne +
Foam Roller +
2x5 Wall Squat +
2x10 Air Squat +
2x15 Push-Up +
2x10 Shoulder Dislocate +
2x10 Good Morning +
5x5 Pull-Up
Then
2x Front Squat @ Heavy Weight +
4x Bench Press @ Heavy Weight +
8x Axle Clean OR KB Swing @ Heavy Weight +
100m Sprint on Rower (Negative Splits Each Round)
Rest as Needed
Six Blocks
Then
"Cool Down"


Workout:
Warm Up with 2000m Row +
Foam Roller +
2x5 Wall Squat +
2x10 Air Squat +
2x10 Shoulder Dislocate +
2x20m Walking Lunge (Foward & Backward)
Then
Work Up to Deadlift 1RM
Then
8x3 Power Clean @ 70%
Rest 90 seconds between sets
Then
Row 3000m @ 1:45/500m
Then
"Cool Down"


Notes:

Matt: FS = 300#, BP = 225#, Axle Clean = 225#, Row!

David: FS = 195#, BP = 165#, Axle Clean = 140#, Row!

Steve: SQ = 200#, BP = 225#, KB Swing = 53#, Row!

Sam: DL = 445# New PR, Power Clean = 155#, Row!

Project Deliverance, St. Louis, Missouri


We've had Sam on a fairly strict diet of Olympic Lifting and haven't done a whole lot of heavy pulling with the exception of Clean Pulls and RDLs at 115% of Clean 1RM. Normally, I recommend easing back into heavy deadlifts after a long layoff, but Sam was feeling good so went for it. He came away with a PR of 445#.

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