Strength

9

By: Matthew Owen

MAY

01

Monday at 8:40pm


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x10 Shoulder Dislocate +
3x10 Air Squat +
3x20 Push-Up +
3x10 LAT Pull Down +
2x20m Lunge +
3x15 Push Press @ 2x20# +
3x15 Reverse Hyper
Then
Work Up to Bench Press 1RM
Then
6x1 Bench Press @ 345# & 90# of Chain +
Rest Some Between Sets
Then
Work Up to 345# on Back Squat
Then
6x2 Paused Back Squat @ 345# & 60# of Chain +
Rest 2 minutes between sets
Then
100m Ski Sprint @ 40m Farmer Carry @ 2x72# +
200m Ski Sprint @ 40m Farmer Carry @ 2x72# +
300m Ski Sprint @ 40m Farmer Carry @ 2x72# +
200m Ski Sprint @ 40m Farmer Carry @ 2x72# +
100m Ski Sprint @ Then
"Cool Down"


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# +
3x3 Tuck Jump +
3x3 Knee Jump
Then
3x Back Squat @ 60% +
3x Back Squat @ 70% +
3x3 Back Squat @ 80%
Rest Some Between Sets
Then
4x4 Snatch Pull @ 255# (102%) + Rest Some Between Sets
Then
100m Sprint on SkiERG +
Rest 60 seconds
10 Rounds
Then
"Cool Down"


Notes:

Jason: Bench Press = 435# New PR, Work Sets, Back Squat @ 345# & 60# Chain

Matt: Back Squat Up to 345#, Snatch Pull @ 255#, SkiERG

Project Deliverance, St. Louis, Missouri


Jason attacking the barbell.


"I had this dream that I was chasing down this wolf just to slit it's throat. So, every time I walk up to that barbell, I'm thinking about gettin' that wolf..." ~Donny Shankle

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