Power, Strength (Trainer Session)

9

By: Matthew Owen

SEP

19

Tuesday at 8:11pm


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x10 Shoulder Dislocate +
3x10 Air Squat +
3x10 Good Morning @ 45# +
3x10 OHS @ 45# +
3x10 Strict Press @ 45#
Then
3x Jerk @ 135# +
3x Jerk @ 185# +
2x Jerk @ 215# +
2x Jerk @ 245# +
2x Jerk @ 265# +
4x1 Jerk @ 285-290-295-300#
4x1 Jerk @ 265#
Rest Some Between Sets
Then
5x4 Snatch Pull @ 225#
Rest Some Between Sets
Then
150m Ski @ 1:35/500m +
15cal Assault Bike @ 700watt +
150m Row @ 1:30/500m
Rest 90 seconds, Five Blocks
Then
"Cool Down"


Workout:
Warm Up with Easy Cardiovascular Effort +
Foam Roller +
3x10 Shoulder Dislocate +
3x10 Air Squat +
3x20 Push-Up
Then
Work Up to 315# on Bench Press
Then
2x Bench Press @ 315# (Paused) +
2x Bench Press @ 335# (Paused) +
2x Bench Press @ 345# (Paused) +
2x Bench Press @ 365# (Paused)
Rest Some Between Sets
Then
Close Grip Bench Press Supplemental
Then
5x250m Row @ <1:30/500m +
Rest 2 minutes between sets
Then
"Cool Down"


Notes:

Matt Owen: Jerk, Snatch Pull, Sprint Triathlon

Mike Sobol: Bench Press, Close Grip Bench Press, Row

Project Deliverance, St. Louis, Missouri


Fast under the bar, head forward and through the window.


Mike Sobol cranks out two Paused Bench reps @ 365#.

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