Power, Strength

9

By: Matthew Owen

SEP

11

Monday at 7:49pm


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x10 Air Squat +
3x10 Push-Up +
3x10 Push Press @ 2x20-25# DBs +
3x10 Good Morning @ 45# +
3x10 OHS @ PVC +
3x6 Pull-Up +
2x20m Lunge
Then
Work Up to 70% of Power Snatch 1RM +
8x3 Power Snatch @ 70% +
Rest 1-2 minutes between sets
Then
Work Up to 70% on Power Clean & Jerk +
8x3 Power Clean & Jerk @ 70% +
(Add Weight Each Set)
Rest Some Between Sets
Then
Work Up to Heavy Set of Five on Back Squat
Then
"Cool Down"


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x10 Air Squat +
3x5 Wall Squat +
3x10 Shoulder Dislocate +
3x10 Good Morning @ PVC +
2x20m Lunge
Then
6x Box Squat @ 135# +
12x Push-Up +
18x Tricep Pressdown @ Blue Bands +
20m Sled Sprint @ 125# +
Rest 2 minutes
Five Blocks
Then
100x Straight Leg Deadlift @ 85#
Break Up as Necessary
Then
"Cool Down"


Notes:

Matt Owen: Power Snatch = 70kg, Power CNJ = 110kg, Squat = 355# For Five

Caity: Box Squat, Push-Up, Tricep Pressdown, Sled Sprint, SLDL

Project Deliverance, St. Louis, Missouri


Caity grinding out the Sled Push during today's session.

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