Strength Endurance, Power

9

By: Matthew Owen

NOV

18

Friday at 6:58pm


Workout:
Warm Up with 10 minute AirFit +
Foam Roller +
2x10 Shoulder Dislocate +
3x10 Air Squat +
3x10 Push-Up +
3x20m Lunge +
3x10 Push Press @ 45# +
3x5 Jump Squat to Box
Then
3x10 Front Raise @ 2x20# +
3x10 Lateral Raise @ 2x20# +
3x10 Reverse Fly @ 2x20#
Then
Work Up to 60% of Bench Press 1RM
10x10 Bench Press @ 60% of 1RM
Rest 2 minutes between sets
Then
10x (30/90) Row @ >155m
(During Rest Periods, Perform 5x Goblet Squat @ 53#)
Then
"Cool Down"


Workout:
Warm Up with 10 minute AirFit +
Foam Roller +
3x10 Shoulder Dislocate +
3x10 OHS @ PVC +
3x10 Air Squat +
3x10 Push-Up +
3x20 GHD Sit-Up +
3x5 Jump Squat to Box
Then
4x No Hands TGU @ 2x53# +
2:00 minute AirDyne @ Recovery Pace
Rest 2 minutes, Five Blocks
Then
Work Up to 220# on Snatch (No More than Seven Sets)
Then
Work Up to 275# on Clean & Jerk (No More than Seven Sets)
Then
"Cool Down"


Notes:

Andre: Bench Press = 185#, Row/ Squat

Matt: TGU/ AirDyne, Snatch, CNJ

Mike Sobol: TGU/ AirDyne, Hand Rehab Work

Project Deliverance, St. Louis, Missouri


It's important to keep your PRs and achievements in perspective. Don't think that because you finally hit a total you've been chasing for awhile; you can sit back and relax. There's always someone out there who is better and if you want to compete with the big boys, this is a never ending pursuit.
All the way down or not at all.

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