Power

9

By: Matthew Owen

AUG

30

Wednesday at 8:52pm


Workout:
Warm Up with 2000m Row (No Straps) +
Foam Roller +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Push-Up +
3x10 Good Morning @ PVC +
3x10 OHS @ PVC
Then
Work Up to Heavy Power Clean & Jerk (No Belt or Wraps)
Then
2x Power Clean @ 225# +
2x Power Jerk @ 225#
Rest 2 minutes, Four Blocks
Then
8x (250m Row @ <1:38/500m)
Rest 45 seconds between sets
Then
"Cool Down"


Notes:

Matt: Power Clean & Jerk = 282#, Work = 225#, Row = 1:37 AVG

Project Deliverance, St. Louis, Missouri


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