Power

9

By: Matthew Owen

JUL

22

Friday at 9:48pm


Workout:
Warm Up with 10 minute AirFit @ Easy Pace +
Foam Roller +
2x5 Wall Squat +
2x10 Air Squat +
2x10 Shoulder Dislocate +
3x20 Push-Up +
3x10 Good Morning @ 45# +
5x5 Pull-Up
Then
Introduce Deadlift +
Work Up to Heavy Deadlift +
Then
2x Deadlift @ 80% +
3x Broad Jump +
Rest As Needed Between Sets
Five Sets
Then
10x40m Farmer Carry @ 2x61# KBs
Then
5x5 Pull-Up to "Cool Down"


Workout:
Warm Up with 5 minute AirDyne +
Foam Roller +
2x10 Shoulder Dislocate +
3x10 Air Squat +
3x10 Push-Up +
3x10 OHS @ 45# +
Then
"Snatch Segment/ Snatch Pull"
3x (1'' + Below Knee + Hip + Finish + Snatch Pull)
Four Blocks @ 75#, 95#, 115#, 135#
Then
"Clean Segment/ Clean Pull"
3x (1'' + Below Knee + Hip + Finish + Clean Pull)
Four Blocks @ 165#, 185#, 205#, 225#
Then
29 second All Out SkiERG +
29 second Rest +
29 second All Out AirFit +
29 second Rest +
29 second All Out Row +
29 second FLR
Then
"Cool Down"


Notes:

Zach: Deadlift = 405# New PR, Work = 325#

Matt: Snatch Segment/ Snatch Pull, Clean Segment/ Clean Pull, Birthday Sprints

Project Deliverance, St. Louis, Missouri


Zach started training with me one week ago. He has never deadlifted in his life and is a totally blank slate. He's a very analytical individual and likes to keep track of how much weight is on the bar. So, I mixed up the plates today between pounds and kilos to keep him off balance. We worked up to a heavy single at 405#, and he was astonished that he was able to make that lift. Sometimes, all you need to do is get out of your own way and amazing things will follow.
Deadlifts & Broad Jumps go together like Peanut Butter & Jelly.

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