Strength

9

By: Matthew Owen

OCT

17

Monday at 8:10pm


Workout:
Warm Up with 5 minute AirFit +
Foam Roller +
Sprint Drills +
2x5 Wall Squat +
2x10 Air Squat +
2x10 Shoulder Dislocate +
3x10 Push-Up +
3x10 OHS @ PVC
Then
Work Up to Heavy OHS
Then
3x1 OHS @ 90% of 1RM
Rest 2 minutes between sets
Then
5x1 Snatch Pull @ 100-105% of 1RM
Rest 90 seconds between reps
Then
(3/1) Axle Clean & Jerk @ 60% +
(3/1) Axle Clean & Jerk @ 70% +
(2/1) Axle Clean & Jerk @ 80% +
Then
(1/1) Axle Clean & Jerk @ 90%
Four Blocks
Then
20cal All Out Sprint on AirFit +
Rest 2 minutes
Four Blocks
Then
"Cool Down" with Easy AirFit


Workout:
Warm Up with 10 minute AirFit +
Foam Roller +
VooDoo Floss on Knees +
2x5 Wall Squat +
2x10 Air Squat +
2x10 Shoulder Dislocate +
2x15 Push-Up +
3x10 Good Morning @ 45# +
3x10 Dip
Then
Work Up to 75% of Back Squat 1RM +
5x5 Back Squat @ 75% of 1RM
Rest 2 minutes between sets
Then
5x Front Squat @ 225# +
40m Farmer Carry @ 2x72# +
20x Parallette Push-Up +
10x Dip
Rest 2 minutes
Five Blocks
Then
"Cool Down"


Notes:

Matt: OHS = 255#, Snatch Pull = 255#, Axle = 175#, 205#, 235#, 266#

Andy: OHS = 165#, Snatch Pull = 175#, Axle = 95#, 115#, 125#, 135#

Big John: Back Squat = 385#, FS/ Farmer Carry/ Parallette Push-Up/ Dip

Project Deliverance, St. Louis, Missouri


Andy has been training with me for a few days. He shows up, works incredibly hard, and has already made some improvements on his Olympic Lifting skill and strength.
OHS @ 255#
Big John cranking out 385# for 5x5.

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