Recovery

9

By: Matthew Owen

NOV

21

Tuesday at 8:40pm


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x10 Shoulder Dislocate +
3x15 Air Squat +
3x10 Push-Up +
3x10 Good Morning @ 45# +
3x10 OHS @ 45# +
2x20m Lunge
Then
3x20 Deadlift @ 30% +
3x20 Deadlift @ 30% (From Deficit)
Rest Some Between Sets
Then
4x TGU @ 35-53# +
3:00 minute Assault Bike @ >300watts
Rest 2 minutes, Four Blocks
Then
10x Bicep Curl @ 95-135# +
20x Seated AB Twist @ 10# +
20x Curl-Up +
10x Vertical Leg Raise
Rest 2 minutes, Five Blocks
Then
"Cool Down"


Notes:

Matt: Deadlift = 135#, TGU @ 53#, Assault Bike, Supplemental

Seth: TGU @ 35#, Assault Bike, Supplemental

Project Deliverance, St. Louis, Missouri


"You want to know what weightlifting is? Put another kilo on and do it all over again every single day. Those days will turn into weeks, those weeks may turn into years. May, Will. But it's important to go through that period, to find out how bad you really want it." ~Donny Shankle


Efficiency and Horsepower over appearance. Train to move. Train to destroy the competition.

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