Interval

9

By: Matthew Owen

NOV

28

Tuesday at 8:40pm


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x10 Shoulder Dislocate +
3x10 Air Squat +
3x10 Good Morning @ PVC +
3x10 OHS @ PVC +
3x10 Push-Up +
2x20m Lunge
Then
"Six Way Barbell Complex"
6x (DL + BOR + HC + FS + PP + BS + P/U)
Three Blocks @ 75#, 95#, 115#
Then
8x KB Clean @ 2x53# +
4x KB Push Press/ Jerk @ 2x53# +
40m KB Rack Carry @ 2x53# +
4x (30/30) Row @ 150-160m
Rest 2-3 minutes, Four Blocks
Then
2x (1-7) Pull-Up Ladder
Then
"Cool Down"


Notes:

Matt Owen

Mike Sobol

Doug Walter

Project Deliverance, St. Louis, Missouri


People wish they had talent. They see it as a practice-free ticket to crowd-stunning skill. But talent doesn't exist. "Talent" doesn't get results; practice and devotion do.


You get out what you put in.


Doug flying through the Six Way Barbell Complex

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