Power, Strength, Recovery

9

By: Matthew Owen

NOV

15

Wednesday at 9:26pm


Workout:
Warm Up with 10 minute Assault Bike @ Easy Pace +
Foam Roller +
3x10 Shoulder Dislocate +
3x10 Air Squat +
3x10 Good Morning @ 45# +
3x10 Push-Up +
3x10 Goblet Squat @ 53#
Then
2x Muscle Snatch +
2x Power Snatch +
2x Snatch
Rest 2 minutes, Two Blocks
Then
2x Snatch Pull +
1x Snatch
Rest 2 minutes, Six Blocks
Then
2x Clean Pull +
1x Clean +
Rest 2 minutes, Six Blocks
Then
2x Push Press +
1x Jerk
Rest 2 minutes, Six Blocks
Then
10x150m Ski Sprint, Negative Splits Each Round
Rest 90 seconds between sets
Then
"Cool Down"


Workout:
Warm Up with 5 minute Assault Bike +
Foam Roller +
3x5 Wall Squat +
2x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Good Morning @ 45# +
3x12 Dip +
5x4 Pull-Up
Then
5x Safety Squat @ 225# +
20x LAT Pull @ Heavy Bands +
20m Weighted Lunge @ 2x20# +
150m Sprint on Rower
Rest 90 seconds, Six Blocks
Then
"Cool Down"


Workout:
Warm Up with 10 minute Assault Bike @ Easy Pace +
Foam Roller +
3x10 Air Squat + 3x10 Push-Up +
3x10 OHS @ PVC +
3x12 Reverse Hyper +
3x10 Push Press @ 2x15#
Then
6x3 Pull-Up
Then
3x5 Deadlift @ 65# +
3x4 Deadlift @ 95# +
3x3 Deadlift @ 125# +
2x1 Deadlift @ 155# +
2x1 Deadlift @ 165#
Rest 2 minutes between heavy sets
Then
20x LAT Pull +
10x Ring Tuck +
10x Vertical Leg Raise
Rest 90 seconds, Four Blocks
Then
"Cool Down"


Workout:
Warm Up with 10 minute Assault Bike @ Easy Pace +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Push-Up +
3x10 Good Morning @ PVC +
3x10 Push Press @ 2x20# +
6x2 Pull-Up
Then
10m DB Bear Crawl +
10x Push-Up +
10x Renegade Row
Rest 2 minutes, Five Blocks
Then
20x Heavy LAT Pull +
20x GHD Sit-Up +
100m Sprint on SkiERG
Rest Some, Six Blocks
Then
"Cool Down"


Notes:

Matt: SN: 60, 70, 80, 90, 95, 100kg; Clean: 60, 80, 100, 110, 120, 130, 140kg, Push Press/ Jerk: 60, 70, 75, 80, 85, 90, 95kg, SkiERG

Cory: Squat, Pull, Lunge, Row

Emily: Deadlift, AB Cluster

Seth: DB Bear Crawl, Push-Up, Renegade Row, Supplemental

Project Deliverance, St. Louis, Missouri


When Olympic Weightlifting is done properly, it's a combination of controlled, focused aggression combined with pinpoint accuracy.


Cory is a Project Deliverance OG and is an integral part of our gym's history.


Emily putting in her strength work this evening as a part of her Marathon training.


Seth has also become an integral part of the gym over the past year and a half. He shows up, works hard, and takes some incredible photos. We are excited for the future with him as a part of the gym.

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