Strength

9

By: Matthew Owen

JUL

03

Monday at 9:13pm


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x10 Air Squat +
3x10 Push-Up +
3x10 Good Morning @ 45# +
3x10 Push-Press @ 45# +
2x20m Lunge +
3x10 OHS @ 45#
Then
Work Up to 80% of Box Squat 1RM +
6x2 Box Squat @ 80% of 1RM +
Rest 2 minutes between sets
Then
Work Up to 85% of Bench Press 1RM +
6x2 Bench Press @ 85% of 1RM
Rest 2 minutes between sets
Then
4x (20/40) SkiERG Sprint
Rest 3 minutes
Two Block
Then
“Cool Down”


Notes:

Big John: Box Squat = 405#, Bench Press = 315#, SkiERG

Project Deliverance, St. Louis, Missouri


Box Squats are a good way to develop specific dead stop strength. They are also terrific when working on peaking for a sprinting event on the track. Find positions and lifts that minic joint angles that are the closest to the task you're training for.

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