Power, Strength

9

By: Matthew Owen

MAY

12

Friday at 8:34pm


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x10 Air Squat +
3x5 Wall Squat +
3x10 Shoulder Dislocate +
3x10 Push-Up +
3x10 OHS @ PVC +
2x20m Lunge
Then
Work Up to Heavy Axle Clean & Press
Then
1x Clean @ 292-300# (Increase Each Round) +
100m Sprint on Rower +
Rest Some Between Sets
Five Blocks
Then
90 minutes of Deep Tissue Work
Then
"Cool Down"


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Good Morning @ 45# +
3x10 OHS @ PVC +
2x20m Lunge
Then
5x1 Pull-Up
Then
5x2 Power Clean & Jerk @ 115-135# +
Rest Some Between Sets
Then
5x2 Clean Pull @ 155# +
Rest Some Between Sets
Then
5x2 Front Squat @ 125# & 30# of Chain +
Rest Some Between Sets
Then
20x KB Swing @ 25# +
10x Box Jump @ 18''
Rest 1 minute between sets
Five Blocks
Then
"Cool Down"


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x12 Push-Up +
3x10 LAT Pull +
5x4 Pull-Up +
3x10 Back Raise
Then
(10-1) Back Squat Strength Ladder +
Between Sets Complete:
20m Lunge +
10x GHD Sit-Up +
10cal Row
Rest Some Between Sets
Then
(30/30) Mountain Climber/ FLR Combo
Rest 1 minute, Four Blocks
Then
"Cool Down"


Notes:

Matt: Clean = 292#, 294#, 296#, 298#, 300#, Row, Deep Tissue Work

Kylie: Power Clean & Jerk, Clean Pull, Front Squat, Swing/ Jump

Andrea: Back Squat/ Lunge/ Sit-Up/ Row, Mountain Climber/ FLR Combo

Project Deliverance, St. Louis, Missouri


The Mind is Primary


Drive behind the head and over the shoulders.

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