Strength, Power, Power Endurance

9

By: Matthew Owen

APR

03

Monday at 8:29pm


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller
3x5 Wall Squat +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Push-Up +
3x10 Good Morning @ 45# +
3x10 OHS @ 45# +
5x5 Pull-Up +
3x12 Dip
Then
Work Up to 335# on Bench Press & Add 30# of Chain
Then
2x Bench Press @ 365# (30# is Chain) +
10x Plank Pull from Rings +
10x Reverse Hyper @ 2x45# +
5x Depth Squat @ 106# KB
Rest 2 minutes, Four Blocks
Then
100cal "Cool Down" on Assault Bike


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x5 Wall Squat +
3x12 Air Squat +
3x10 Push-Up +
3x10 Good Morning @ 45# +
3x10 OHS @ 45# +
2x20m Lunge
Then
5x5 Jump Squat @ 18-30''
Then
Work Up to 275# on Front Squat
Then
2x Front Squat @ 275-300# +
6x Back Squat @ 275-300# +
5x Seated Box Jump @ 42-48''
Rest 2 minutes, Six Blocks
Then
2x (1-6) Pull-Up Ladder
Then
"Cool Down"


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
(Introduce the Following)
3x5 Wall Squat +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x5 Goblet Squat @ 35# +
3x10 Good Morning @ PVC
Then
Introduce Deadlift
Then
5x Deadlift @ 75# +
40m Farmer Carry @ 2x45# +
2:00 minute Assault Bike @ >200watt AVG
Rest 2 minutes
Five Blocks
Then
Introduce FLR
Then
5x30sec FLR
Rest 30 seconds between sets
Then
"Cool Down"


Notes:

Mike Sobol: Bench Press, Plank Pull, Hyper, Squat; Assault Bike

Matt Owen: Front/ Back Squat = 275, 285, 300#; Pull-Up Ladder

Carl: Deadlift, Farmer Carry, Assault Bike; FLR

Project Deliverance, St. Louis, Missouri


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