Interval, Power, PAP

9

By: Matthew Owen

NOV

23

Wednesday at 10:03pm


Workout:
Warm Up with 10 minute AirFit @ Easy Pace +
Foam Roller +
2x5 Wall Squat +
2x10 Shoulder Dislocate +
3x10 Push-Up +
3x10 Push-Press @ 2x20# DBs +
2x20m Lunge +
3x10 Good Morning @ 45#
Then
10x DB Bench Press/ Fly Combo +
100m Hard Sprint on SkiERG
Rest 90 seconds
Four Blocks
Then
10x Goblet Squat @ 35# +
150m Hard Sprint on Rower
Rest 90 seconds
Four Blocks
Then
10x Z-Press @ 35# +
100m Hard Sprint on SkiERG
Rest 90 seconds
Four Blocks
Then
300 seconds of Ring FLR
Then
"Cool Down"


Workout:
Warm Up with 5 minute AirDyne +
Foam Roller +
3x10 Shoulder Dislocate +
3x10 Air Squat +
3x10 Push-Up +
3x10 Good Morning @ 45# +
3x10 Barbell Push Press +
2x20m Lunge
Then
3x Snatch @ 155# +
3x Snatch @ 165# +
2x Snatch @ 176# +
2x Snatch @ 187# +
1x Snatch @ 198# +
3x1 Snatch @ 209#, 220#, 231#
Rest 90 seconds between sets
Then
2x2 Snatch Pull @ 220# +
1x2 Snatch Pull @ 242#
Rest 2 minutes between sets
Then
1x Axle Clean & Press @ 187# +
1x Axle Clean & Press @ 220# +
1x Axle Clean & Press @ 245# +
1x Axle Clean & Press @ 255# +
1x Axle Clean & Press @ 275#
Rest 2 minutes between sets
Then
5x2 Back Squat @ 275, 286, 308, 330, 352#
Rest 2 minutes between sets
Then
"Cool Down"


Workout:
Warm Up with 10 minute AirDyne +
Foam Roller +
2x5 Wall Squat +
2x10 Air Squat +
2x10 Shoulder Dislocate +
2x10 Push-Up +
3x10 Good Morning +
3x10 OHS @ 45#
Then
2x (30/30) Push Press/ Over-Head Hold
Rest 2 minutes, Two Blocks
Then
"Post Activation Potentiation"
5 second Isometric Push Against Pins +
5x Box Jump @ 45''
Rest 2 minutes
Five Blocks
Then
4x (20/10) Air Squat/ Parallel Hold +
Rest 2 minutes, Three Blocks
Then
10x Goblet Squat @ 25# +
8x Goblet Squat @ 35# +
6x Goblet Squat @ 45# +
4x Goblet Squat @ 53# +
2x Goblet Squat @ 72#
Rest 2 minutes, Two Blocks
Then
"Cool Down"


Notes:

Megan & Chelsea: Bench/ Ski, Squat/ Row, Z-Press/ Ski, FLR

Matt: Olympic Lifting, Squats

Mike Sobol: PAP, Squat, Goblet Squat

Project Deliverance, St. Louis, Missouri


300 seconds of Ring FLR: One of the most effective shoulder and trunk strengthening exercises out there.

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