Strength

9

By: Matthew Owen

DEC

20

Wednesday at 8:30pm


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Push-Up +
3x10 OHS @ PVC +
3x6 Pull-Up
Then
3x3 Power Clean/Front Squat/ Push Press @ 135# +
2x2 Power Clean/Front Squat/ Push Press @ 176# +
3x1 Power Clean/Front Squat/ Push Press @ 220#
Then
10 Reps of Each: (65-245#-65#) Bench Press Ladder
Then
5000m SkiERG Relay (Four Players)
Then
"Cool Down"


Notes:

Matt, Doug, Jason, Cory

Project Deliverance, St. Louis, Missouri


As with all relays, the hand-offs are everything.

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