Lower Body Injury, Power

9

By: Matthew Owen

FEB

06

Monday


Workout:
Warm Up with 10 minute Assault Bike (Arms Only) +
Foam Roller +
2x10 Shoulder Dislocate +
3x10 Seated Military Press @ 2x10-20# +
3x10 Seated Bicep Curl @ 2x10-20# +
3x10 Bent Over Row @ 2x10-20# +
3x10 Tricep Pull-Down +
3x10 Face Pull
Then
(10-1) Bench Press Strength Ladder +
Chase with 100m Seated SkiERG @ Fast Pace +
Rest 90 seconds between sets
Then
300 seconds of FLR (Elevate Broken Leg)
Then
"Cool Down"


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
2x10 Push-Up +
3x10 Shoulder Dislocate +
3x10 OHS @ 45# +
5x5 Pull-Up +
5x3 Seated Box Jump @ 48''
Then
4x2 Snatch (High Blocks) @ 200# (80%)
Rest 2 minutes between sets
Then
4x2 Jerk from Blocks @ 84% (275#)
Rest 2 minutes between sets
Then
5x4 Clean Pull @ 93% (308#) +
Rest 2 minutes between sets
Then
2x3 Back Squat @ 82% +
2x2 Back Squat @ 90% +
Rest 2 minutes between sets
Then
Ski 250m For Time
Then
"Cool Down"


Notes:

Patricia: Bench Press/ SkiERG, FLR

Matt: Snatch, Jerk from Blocks, Clean Pull, Back Squat = 330#, 363#, Ski = 41.2 seconds

Mike: Clean Pull, Back Squat = 330#, 363#, Ski = 42.3 seconds

Project Deliverance, St. Louis, Missouri


When you make the catch in the bottom of the snatch, don't get yourself into a hurry. Settle down, sit down there and watch a movie, gather your balance, and when you're ready, stand up.

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