Strength

9

By: Matthew Owen

NOV

22

Wednesday at 8:22pm


Workout:
Warm Up with 10 minute Assault Bike @ Easy Pace +
Foam Roller +
3x10 Shoulder Dislocate +
3x10 Air Squat +
3x10 Push-Up +
3x10 Good Morning @ PVC +
3x10 Dip +
3x10 Push Press @ 2x35#
Then
Work Up to 245# on Bench Press +
5x3 Bench Press @ 245# +
Row 150m @ Rest 2 minutes between sets
Then
20m Sled Push @ 2x50# Plates on Rubber Floor +
20m Sled Drag @ 4x45# Plates on Rubber Floor +
10x KB Press @ 53# (Per Arm) +
250m Row @ Rest 2 minutes, Five Blocks
Then
5x60 second Ring FLR
Then
"Cool Down"


Workout:
Warm Up with 1000m Row @ Easy Pace +
Foam Roller +
3x10 Shoulder Dislocate +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Push-Up +
3x10 Push Press @ 2x20-25# +
3x15 KB Swing @ 35-45#
Then
10x Bench Press @ 75# (30# is Chain) +
20x LAT Pull @ Heavy Bands +
20x KB Swing @ 35# +
10x Goblet Squat @ 35# +
5x Deck Squat @ 20# +
100m Ski @ Rest 2 minutes, Five Blocks
Then
8x Ring Row +
5x Single Leg Step-Up (Per Side) @ 18'' +
Rest 2 minutes
Eight Rounds
Then
"Cool Down"


Notes:

Matt & Big Steve: Bench Press/ Row; Sleds, KB Press, Row; FLR

Danielle: Bench Press, LAT Pull, KB Swing, Goblet Squat, Deck Squat, Ski

Project Deliverance, St. Louis, Missouri


It's an honor to be able to train alongside Steve every day in the gym. Watching him lose 20lbs of bodyweight, take his bench press over 300#, and actually be able to move and do what he wants to do every single day has been amazing.


Danielle is a night shift nurse who also happens to run a damn near sub three hour marathon. This morning, she came in directly following her shift to train hard.

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