Power Endurance, Power

9

By: Matthew Owen

NOV

09

Thursday at 8:53pm


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Good Morning @ 35# +
3x15 Push-Up +
2x12 Push Press @ 2x15#
Then
40m Farmer Carry @ 2x35# +
20x Tricep Deck @ 2x12# +
20x KB Swing @ 35# +
20x Atomic Sit-Up +
20x Mountain Climber (Single Count) +
20x GHD Sit-Up +
40m Farmer Carry @ 2x35#
Rest 90 seconds, Five Blocks
Then
"Cool Down" with AB Cluster


Workout: AM Workout
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x20 Push-Up +
5x6 Pull-Up
Then
4x15 Back Extension @ 55# Plate +
4x15 Reverse Hyper @ 2x55# +
4x15 Low Back Drill +
4x15 Bench Leg Raise
Then
5x20 Sled Push @ 2x45# Plates per Side
Then
20 minute Assault Bike @ Easy Pace
Then
"Cool Down"
Then Later...
Warm Back Up with Squats, Jump Squats, and HSPU
Then
"Clean Complex"
1x Deadlift +
2x Hang Power Clean +
1x Hang Clean +
1x Jerk
Five Blocks @ 135, 185, 215, 235, 245#
Then
10x1 Power Clean & Jerk @ 255#
Then
"Cool Down"


Notes:

Caitlin: Farmer Carries & Progression

Jason, Toby: Morning Accessory Work

Matt: Morning Accessory Work & Olympic Lifting

Project Deliverance, St. Louis, Missouri


We have been fortunate to work with Caitlin and many of her fellow figure competition teammates. It's been a real blessing to have all these women in the gym and to learn more about that sport.

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