Strength, Power

9

By: Matthew Owen

APR

05

Tuesday at 8:29pm


Workout:
Warm Up with 10 minute AirFit +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
2x10 Shoulder Dislocate +
3x15 KB Swing @ 53# +
2x20m Lunge +
3x10 Good Morning @ 45#
Then
Work Up to Deadlift 1RM
Then
6x1 Deadlift @ 80-85% of 1RM
Rest 2 minutes between sets
Then
15x Push-Up @ 60# of Chain +
Rest 30 seconds +
10x Push-Up @ 90# of Chain +
Rest 30 seconds +
5x Push-Up @ 120# of Chain
Rest 2 minutes
Two Blocks
Then
"Row to Hell"
500-400-300-200-100m Row Sprint
(1:1) Work/ Rest Ratio
Then
"Cool Down"


Workout:
Warm Up with 10 minute AirFit +
Foam Roller +
2x10 Shoulder Dislocate +
2x10 Air Squat +
2x10 Push-Up +
2x10 Good Morning @ 45# +
2x10 OHS @ 45#
Then
3x10 Buttress Plank
Then
Work Up to 75% of Snatch 1RM on Power Snatch +
8x1 Power Snatch @ 75% of Snatch 1RM
Rest 90 seconds between sets
Then
Work Up to 75% of Clean & Jerk 1RM on Power Clean & Jerk +
6x1 Power Clean & Jerk @ 75% of Clean & Jerk 1RM
Rest 90 seconds between sets
Then
3000m SkiERG Relay (Three Players)
Then
"Cool Down"


Notes:

Big John: Deadlift = 560# New PR, Work = 485#, Push-Up, Row

Matt, Oscar, Courtney: Power Snatch, Power Clean & Jerk, SkiERG

Project Deliverance, St. Louis, Missouri


If you've got enough chain lying around, you can give this push-up challenge a try: 15x Push-Up @ 60# of Chain + 10x Push-Up @ 90# of Chain + 5x Push-Up @ 120# of Chain (Rest 30 seconds between individual sets, Two-Three Blocks).
Big John pulls 560# for a PR.

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