Warm Up with 10 minute Assault Bike +
Foam Roller + 3x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Push-Up +
3x10 Good Morning +
3x10 OHS @ PVC
Crossover Symmetry Activation Sequence
6x Deadlift @ 78# (Focus on Positions) +
20m Reverse Sled Drag @ 115# +
20m Sled Push @ 135# +
100m Ski Sprint
Rest 2 minutes
(30/30) Mountain Climber/ FLR Combo +
Rest 1 minute
Warm Up with Easy Cardiovascular Effort +
Foam Roller +
Deadlift Specific Warm-Up:
Air Squat +
Shoulder Dislocate +
Good Morning +
Build Up to Heavy Deadlift Single
Amanda & Caitlin: DL/ Sleds/ SkiERG; MTN Climber/ FLR Combo
Matt: DL @ 225#/ Sleds/ SkiERG, MTN Climber/ FLR Combo
Jeff Sobol: Deadlift = 700# (Heavy Single)
Jason White: Deadlift = 585# Lifetime PR
Mike Sobol: Deadlift = 500# (Heavy Single)
Project Deliverance, St. Louis, Missouri
Sunday at 12:19pm
Never neglect shoulder health.
We were honored to have Jeff Sobol in the house yesterday. He just accepted the Head Football Strength Coach position at THE Kent State University. We are very proud to have him as a member of our family. AND he is a monster in the gym.
There's nothing better than a bunch of iron stacked on the barbell.
Sit back slightly before you initialize your pull and build tension in your glutes and hamstrings. It'll help you generate more force from the floor and squeeze past any stick points around your knees.