Strength

9

By: Matthew Owen

DEC

05

Monday at 9:29pm


Workout:
Warm Up with 5 minute AirFit +
Foam Roller +
2x5 Wall Squat +
2x10 Air Squat +
3x10 Push-Up +
5x5 Pull-Up +
2x10 Shoulder Dislocate +
3x5 HSPU
Then
Work Up to Heavy Front Squat (Singles)
Then
3x1 Axle Clean & Press @ 115# +
1x Axle Clean & Press @ 185# +
1x Axle Clean & Press @ 215# +
1x Axle Clean & Press @ 245# +
3x1 Axle Clean & Press @ 260-265-270#
Rest 2 minutes between sets
Then
5x Axle Strict Press @ 115-135# +
5x HSPU +
10x Reverse Hyper Extension +
10x GHD Sit-Up +
100m Ski Sprint @ 500m PR Pace
Rest 2 minutes
Five Blocks
Then
"Cool Down"


Notes:

Matt: Front Squat = 330#, Axle Clean & Press, ETC

Project Deliverance, St. Louis, Missouri


There's something to be said about taking squat singles up to a maximal effort consistently each day to help build big time leg strength. This way, the body is forced to adapt to the training and improve. There may be days that are far away from your max due to under recovery, but as the body begins to adapt, the athlete is able to lift closer to his 1RM more consistently and then is able to outperform the current 1RM.

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