Power, Strength

9

By: Matthew Owen

SEP

20

Tuesday at 8:39pm


Workout:
Warm Up with 10 minute AirFit +
Foam Roller +
2x10 Shoulder Dislocate +
2x10 Air Squat +
3x10 Push-Up +
3x10 Good Morning @ 45# +
3x10 Push Press @ 45# +
3x5 OHS @ 45#
Then
4x OHS @ 60% (165#) +
3x OHS @ 70% (195#) +
2x OHS @ 80% (225#) +
1x OHS @ 90% (255#) +
1x OHS @ 95% (275#)
Rest Some Between Sets
Then
3x Snatch @ 60% (155#) +
3x Snatch @ 70% (176#) +
2x Snatch @ 80% (192#) +
1x Snatch @ 85% (205#) +
1x Snatch @ 90% (220#) +
1x Snatch @ 85% (205#)
Then
(3/1) Clean & Jerk @ 60% (198#) +
(3/1) Clean & Jerk @ 70% (220#) +
(2/1) Clean & Jerk @ 80% (242#) +
(1/1) Clean & Jerk @ 85% (260#) +
(1/1) Clean & Jerk @ 90% (277#) +
(1/1) Clean & Jerk @ 85% (260#)
Then
Maximum Reps in 40 minutes:
Push-Up +
Pull-Up +
Dip
(Aim for at least 100 reps of each)
Then
"Cool Down"


Workout:
Warm Up with 10 minute AirFit +
Foam Roller +
3x10 Shoulder Dislocate +
3x10 Air Squat +
2x10 Push-Up +
2x20m OH Lunge @ 10# DB +
3x10 Good Morning @ 45#
Then
Work Up to Heavy Log Clean +
6x2 Log Clean @ 85%
Rest Some Between Sets
Then
Work Up to 245# on Log Press (From Blocks) +
6x2 Log Press @ 245# (From Blocks)
Rest Some Between Sets
Then
100m Sprint on Rower @ Rest 90 seconds between sets
10 Rounds, Increase Speed Each Set
Then
"Cool Down"


Notes:

Matt: Olympic Lifting, Push-Up/ Pull-Up/ Dip

Jason: Log Clean = 270#, Work = 230#, Log Press = 245#

Project Deliverance, St. Louis, Missouri


The Late Double Knee Bend (Aka. The Superman Pull), or as Jon North calls it, "The Bar Crushing, PR Smoking Pull from Hell" is a powerful tool in the box of an Olympic Lifter.
Alway stick the Jerk with aggression. Drive the bar back over your shoulders and stick the lift. If you come in soft, you're going to miss.
Jason working some Log Presses at 245#. This coming December, he and I will be competing at the United States Strongman Record Breaker's Meet. Some serious weight is going to be moved that day.

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