Strength

9

By: Matthew Owen

MAY

26

Friday at 7:55pm


Workout:
Warm Up with 10 minute Assault Bike @ Easy Pace +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Push-Up +
3x10 OHS @ PVC +
2x20m Lunge +
3x12 Reverse Hyper
Then
Work Up to 325-335# on Back Squat +
8x2 Back Squat @ 325-335# +
Rest Some Between Sets
Then
6x1 Power Snatch @ 195# +
Rest Some Between Sets
Then
6x1 Power Clean & Jerk @ 205-265# +
Rest Some Between Sets
Then
10x GHD Sit-Up +
20x Back Raise +
3:00 minute Row @ >860m
Rest 90 seconds
Three Blocks
Then
"Cool Down"


Notes:

Matt: Back Squat, Power Snatch, Power CNJ, Sit-Up/ Back Raise/ Row

The 'X' Factor that sets Project Deliverance and in turn, Gym Jones, apart from everyone else are the standards we choose to uphold. Physical standards in the gym or in competition form a proxy for your mental fortitude. If you can't get your shit together under a weight or pulling wind in a wheel, you for sure can't get your shit together in your head when it comes to real life. Unfuck Your Head. The physical standards will then come easy with the proper focus and attention.
//
The attitude that captivates and attracts people to an environment resonates from the culture which originates from the leadership that upholds high standards. The allure is wanting to find out if you have what it takes to stack up and earn your place. Growth happens organically, with time, consistency, and doing the hard things over and over again. That's the secret sauce, the black magic that everyone is chasing. Turns out, there's no secret recipe at all. It's been there all along, and not everyone is willing or has the fortitude to get it done. Do you?

Project Deliverance, St. Louis, Missouri


Chase excellence. Never settle for mediocrity. We push each other to be better.

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