Strength, Power Endurance, Power

9

By: Matthew Owen

NOV

27

Monday at 8:32pm


Workout:
Warm Up with 10 minute Assault Bike @ Easy Pace +
Foam Roller +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Push-Up +
3x10 Good Morning @ 45# +
3x10 OHS @ 45#
Then
6x Bulgarian Split Squat +
12x Walking Lunge @ 2x20# +
18x Weighted Step-Up @ 2x20#
Rest 90 seconds
Five Blocks
Then
Maximum Effort Westside Push-Up Accessory on Barbell
Rest to Full Recovery
Three Blocks
Then
“Cool Down”


Workout:
Warm Up with 10 minute Assault Bike @ Easy Pace +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x20 GHD Sit-Up +
2x20m Lunge
Then
6x6 Low Ring Row +
5x3 Pull-Up
Then
10x Strict Press @ 55# +
30x Mountain Climber +
Rest 90 seconds
Four Rounds
Then
15x Weighted Sit-Up +
30x Step-Up @ 18’'
Rest 90 seconds
Four Rounds
Then
Row 2000m @ Easy Pace
Then
3x10 Front Raise +
3x10 Lateral Raise +
3x10 Reverse Fly
Then
“Cool Down”


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Good Morning @ 45# +
3x10 Push-Up +
6x6 Pull-Up
Then
3x Back Squat +
3x Snatch Pull +
100m Row Sprint
Rest 2 minutes
Eight Rounds, More Weight, More Intensity Each Round
Then
4x (1-6) Pull-Up Ladder
Then
“Cool Down”


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x20m Lunge +
3x10 Good Morning @ 45# +
3x10 OHS @ 45#
Then
(10-1) Deadlift Strength Ladder
Then
40m Farmer Carry @ 2x53# +
20x AB Tuck on Dip Bars +
10x Push-Up +
100m Sprint on SkiERG
Rest 1 minute
Five Blocks
Then
“Cool Down”


Notes:

Dan: Single Leg Work, Push-Up Accessory

Caitlin: Rows/ Pull-Ups, Strict Press/ MTN Climber, ETC

Matt: Back Squat/ Snatch Pull/ Row

Ihtesham: Deadlift = 345#, Farmer Carry/ Tuck/ Push-Up/ Sprint

Project Deliverance, St. Louis, Missouri


Optimistic Aggression. (Photo Courtesy of Seth Donnelly)


Caitlin improving a little bit every single day. (Photo Courtesy of Seth Donnelly)


Master the rules and the science so you can bend the rules and make your own. (Photo Courtesy of Seth Donnelly)


Ihtesham is another Project Deliverance OG. Today he finished with 345# on Deadlift for a heavy single.

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