Strength, Strength Endurance, Power Endurance, Power

9

By: Matthew Owen

MAY

27

Friday at 7:43pm


Workout:
Warm Up with 10 minute AirFit +
Foam Roller +
2x5 Wall Squat +
2x10 Air Squat +
2x10 Shoulder Dislocate +
2x10 OHS @ PVC +
2x20m Lunge
Then
Work Up to Heavy OHS +
6x2 OHS @ 80%
Rest Some Between Sets
Then
10x Renegade Row @ 2x20# +
10x KB Swing @ 53# +
10cal All Out Sprint on AirFit +
Rest 2 minutes
Five Blocks
Then
"Cool Down"


Workout:
Warm Up with 5 minute AirFit +
Foam Roller +
2x5 Wall Squat +
2x10 Air Squat +
2x10 Shoulder Dislocate +
2x10 OHS @ PVC +
2x10 Push-Up
Then
5x Front Squat @ 35# +
5x Back Squat @ 35# +
3x Front Squat @ 55# +
3x Back Squat @ 55# +
2x Front Squat @ 65# +
2x Back Squat @ 65# +
10cal SkiERG Sprint @ Fast Pace
Rest 2 minutes, Five Blocks
Then
10x Bench Press @ 60% of Bodyweight +
10cal All Out Sprint on AirFit
Rest 90 seconds, Three Blocks
Then
"Cool Down"


Workout:
Warm Up with 10 minute AirFit +
Foam Roller +
VooDoo Floss +
2x5 Wall Squat +
2x10 Air Squat +
2x10 Good Morning @ 45# +
2x10 Push-Up +
2x10 Push Press @ 2x25# DBs
Then
"Triathlon Marathon"
500m Ski +
50cal Airfit +
500m Row +
400m Ski +
40cal AirFit +
400m Row +
300m Ski +
30cal AirFit +
300m Row +
200m Ski +
20cal AirFit +
200m Row +
100m Ski +
10cal AirFit +
100m Row
Then
4x (30/30) Push Press @ 2x10# DBs
Then
"Cool Down"


Workout:
Warm Up with 10 minute AirFit +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x5 Jump Squat @ 24-30''
Then
Work Up to 80-85% of Snatch 1RM
4x1 Snatch @ 80-85%
Rest 2 minutes between Attempts
Then
Work Up to 80-85% of Clean & Jerk 1RM
4x1 Cean & Jerk @ 80-85%
Rest 2 minutes between Attempts
Then
4x1 Front Squat @ 80-85% of 1RM
Rest 2 minutes between Attempts
Then
10x10 EZ Curl @ 75#
Rest While Partner Works
Then
10x100m SkiERG @ Then
"Cool Down"


Notes:

Kara: OHS = 65#, Row/ Swing/ AirFit

Kathleen: Squats/Ski, Bench Press = 75#, AirFit

Big John: Triathlon Marathon, 30/30s

Matt: Snatch = 91, 93, 93, 95kg; Clean & Jerk = 113, 113, 115, 115kg, Front Squat = 127kg, Curls, SkiERG

Project Deliverance, St. Louis, Missouri


The Front Squat is one of the best lifts in the gym for sport performance. Make sure your athletes are getting under the bar and squatting low regularly.
Kathleen powering through some back squats.
Spending plenty of time on shoulder and thoracic mobility is important when training fighters.

Your membership is about to expire

Renew your membership to avoid losing premium content

Your membership has expired

Here's what you need to do to get back in the gym

Hey Friend!

It looks like your credit card information has expired.
Let's get that taken care of!

Change
Password

MAKE PLAN ACTIVE?

Current plan will no longer be active.

YOU'VE COMPLETED

MAN OF STEEL

View saved training plans or browse all training plans that are available.