Strength, Power

9

By: Matthew Owen

APR

19

Tuesday at 9:04pm


Workout:
Warm Up with 10 minute AirDyne +
Foam Roller +
3x5 Wall Squat +
2x15 Air Squat +
2x10 Shoulder Dislocate +
2x10 Good Morning @ 45# +
3x10 Push-Up +
3x10 Push Press @ 45#
Then
"Slide & Drag Drill"
Then
5x Snatch @ 135# +
40m Weighted Bear Crawl @ 180# +
Rest 2 minutes
Three Blocks
Then
5x Deficit Deadlift @ 265# +
40m Sled March @ 145# & Rubber Floor +
Rest 2 minutes
Three Blocks
Then
20 minute AirDyne @ Recovery Pace
Then
"Cool Down"


Workout:
Warm Up with 5-10 minute AirDyne +
Foam Roller +
2x10 Shoulder Dislocate +
2x10 Air Squat +
3x10 OHS @ 35-45# +
3x5 Snatch Balance
Then
Work Up to 80% on Power Snatch +
7x1 Power Snatch @ 80%
Rest 90 seconds between sets
Then
Work Up to 80% on Clean +
5x1 Clean @ 80% +
Rest 90 seconds between sets
Then
Work Up to 80% on Jerk from Rack +
5x2 Jerk from Rack @ 80% +
Rest 2 minutes between sets
Then
3x2 Front Squat @ 85-88%
Rest 2 minutes between sets
Then
"Cool Down"


Notes:

Big John: Snatch/ Weighted Crawl, DL/ Sled March

Matt: PS = 176-181, Clean = 257#, Jerk = 257#, FS = 270-290#

Oscar: PS = 176-181, Clean = 257#, Jerk = 257#, FS = 270-290#

Courtney: PS = 130#, Clean = 183-203#, Jerk = 165-175#, FS = 233#

Sam: PS = 125#, Clean = 198#, Jerk = 176#, FS = 281#

Project Deliverance, St. Louis, Missouri


Courtney had no issue performing 5x1 Clean at 183-203#. It may be time to retest her clean with her current 1RM sitting at 220#.
John is entering playoff Rugby this weekend. That means his training becomes more specific to his sport and also assumes a maintenance and injury prevention role.
We've been using the Sled March weekly in John's programming to help keep his knees healthy. In a demanding sport like Rugby, it's important to get plenty of structural work done when in season.
Sam has been getting stronger and his Olympic Lifting Technique is steadily improving. There are some big things on the horizon.

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