Strength Endurance

9

By: Matthew Owen

OCT

16

Monday at 8:35pm


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 OHS @ PVC +
3x10 Push-Up +
6x2 Pull-Up
Then
20x LAT Pull @ Blue Bands +
20x Curl-Up +
20x Seated AB Twist @ 10# +
Rest 1 minute, Five Blocks
Then
Work Up to 60% of Back Squat 1RM
Then
10x10 Back Squat @ 60% of 1RM
Rest 90 seconds between sets
Then
"Cool Down"


Workout:
Warm Up with:
Warm Up with:
3x10 Air Squat +
3x20 Push-Up +
3x10 Push Press @ 45# +
3x10 OHS @ 45# +
3x20m Lunge
Then
(10-1) OHS @ 75-255# (Double)
Rest Some Between Sets
Then
10 minute Assault Bike +
Foam Roller
Then
“Cool Down”


Notes:

Emily & Jessie: LAT Pull, Curl-Up, Twist; Back Squat

Matt: OHS, Recovery Work

Project Deliverance, St. Louils, Missouri


Emily has worked extremely hard in preparation for her marathon in January. I'm excited to see how well she does on race day.

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