Power Endurance, IWT

9

By: Matthew Owen

NOV

25

Saturday at 3:42pm


Workout:
Warm Up with 10 minute Assault Bike @ Easy Pace +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Good Morning @ PVC +
3x10 OHS @ PVC +
2x20m Lunge
Then
6x Med-Ball Over Shoulder @ 30-40# +
12x Accelerating Back Squat @ 35# & 75# of Chain +
18x Calories on Rower @ Fast Pace +
Rest 2 minutes, Five Blocks
Then
40m Farmer Carry @ 2x35# +
1:00 minute FLR Hold
Rest 1 minute, Five Blocks
Then
"Cool Down"


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Push-Up +
3x10 Good Morning @ 45# +
2x20m Lunge +
2x20m OH Lunge @ 20# DB
Then
10x Deadlift @ 225# +
2:00 minute Row @ >550m +
Rest 2 minutes
Three Rounds
Five Minute Intermission
Then
10x Back Squat @ 225# +
2:00 minute Assault Bike @ (15/15) Structure (600/200watts)
Rest 2 minutes
Three Rounds
Five Minute Intermission
Then
20x Reverse Hyper @ 110# +
15x Westside Push-Up Bench Accessory +
10x Pull-Up +
5x Med-Ball Over Shoulder @ 100# +
Rest 90 seconds, Five Blocks
Then
"Cool Down"


Workout:
Warm Up with:
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Good Morning @ 45# +
3x10 OHS @ 45#
3x10 Push-Up +
3x100m SkiERG Sprint
Then
10x Bench Press @ 185# +
10x Dip +
10x Vertical Leg Raise +
10x Westside Push-Up Bench Accessory
Rest 90 seconds, Five Blocks
Then
15x (30/90) Row @ >150m
Increase Intensity Each Round
Finish @ >200m on Final Interval
Then
"Cool Down"


Notes:

Amanda & Akiana

Doug: Row: 552, 561m, 582m; Assault Bike; Accessory

Matt: Bench Press, Dip, Leg Raise, Westside Push-Up; Row Final Round = 201m

Project Deliverance, St. Louis, Missouri


Amanda under the 35# Barbell and 75# of Chain. She's an athlete that moves very well and finds a way to make everything look easy.


Shoulders, Core, Hips, and Legs. Everything in a straight line and locked in tight. That's how you execute a proper FLR Hold.


Doug came into the gym and punched today's workout in the face. That's what we expect from everyone in the gym, and we were honored to have him train with us today.

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