Recovery, Strength

9

By: Matthew Owen

DEC

07

Thursday at 8:37pm


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x20 Push-Up +
3x20 DIp +
3x10 Good Morning @ 45# +
3x10 RDL @ 45#
Then
10x Fat Bar Deadlift @ 185-225# +
40m Rack Carry @ 2x53# +
40m Farmer Carry @ 2x72# +
3:00 minute Assault Bike @ Recovery Pace (IE. 250watts)
Rest 60 seconds
Five Blocks
Then
10x (30/30) KB Snatch @ 53#, 4x Reps per Side Every 30 seconds
OR
20x KB Swing @ 53# EMOM for 10 minutes
Then
"Cool Down"


Workout:
Warm Up with 5 minute Assault Bike +
Foam Roller +
3x10 Air Squat +
3x10 Push-Up +
3x10 Good Morning @ 45# +
3x10 RDL @ 45# +
3x20 Bench Dip
Then
Work Up to Heavy Safety Squat to Box
Then
3x Safety Squat to Box @ 80% +
40m Wheelbarrow Haul @ 525#
Rest 2 minutes, Five Blocks
Then
10x Slingshot Bench Press @ 185#
12x Slingshot Bench Press @ 185#
Max Effort Slingshot Bench Press @ 185#
Rest 2-3 minutes between sets
Then
HAM Hip Mobility +
Passive Hip Mobility
Then
"Cool Down"


Notes:

Matt, Seth, Doug, John, Ihtesham

JT: Safety Squat = 355# New PR, Slingshot Bench @ 185#: 18 reps New PR

Project Deliverance, St. Louis, Missouri


Go easy and maintain proper intensity on recovery days so you can maintain proper intensity and push hard on your hard days.


If you want to be a tough offensive tackle, you need to consistently pick up heavy weight.

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