Power Endurance, Strength

9

By: Matthew Owen

MAY

31

Wednesday at 8:26pm


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Good Morning @ PVC +
3x1 OHS @ PVC +
3x10 Push-Up +
2x20m Lunge
Then
100m Sprint on Rower +
35 second FLR +
5x Goblet Squat @ 35#
Rest 90 seconds
35 Rounds
Then
"Cool Down"


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x10 Shoulder Dislocate +
3x10 Air Squat +
3x10 Push-Up +
3x10 Good Morning @ 35# +
3x12 Reverse Hyper Extension +
6x6 Split Squat (Per Side)
Then
Work Up to Heavy Deadlift
Then
6x2 Deadlift @ 80-90% +
Rest Some Between Sets
Then
15x Leg Raise +
40m Farmer Carry @ 2x35# +
30cal Sprint on Assault Bike
Rest 2 minutes, Four Blocks
Then
"Cool Down"


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Push-Up +
3x10 Good Morning @ 45# +
3x10 OHS @ 45# +
3x12 Dip
Then
4x (30/30) SkiERG @ >150m
Rest 3 minutes
4x (30/30) SkiERG @ >155m
Rest 3 minutes
4x (30/30) SkiERG @ >160-165m
Rest 3 minutes
Then
5x Bench Press @ 225# +
20x T-Bar Row @ 2x45# Plates +
10x Pull-Up +
20x Dip
Rest 2 minutes
Five Blocks
Then
"Cool Down"


Notes:

Dianna: (Birthday Workout) Row/ FLR/ Goblet Squat

Danielle: Deadlift = 175# New PR, Work = 160#, Leg Raise/ Carry/ Assault

Matt: SkiERG, Bench/Row/Pull-Up/Dip

Project Deliverance, St. Louis, Missouri


The birthday girl.


Strength has a positive effect on endurance. Danielle building a bigger engine for ultra endurance efforts.

Your membership is about to expire

Renew your membership to avoid losing premium content

Your membership has expired

Here's what you need to do to get back in the gym

Hey Friend!

It looks like your credit card information has expired.
Let's get that taken care of!

Change
Password

MAKE PLAN ACTIVE?

Current plan will no longer be active.

YOU'VE COMPLETED

MAN OF STEEL

View saved training plans or browse all training plans that are available.