Strength

9

By: Matthew Owen

DEC

24

Sunday at 12:19pm


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller + 3x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Push-Up +
3x10 Good Morning +
3x10 OHS @ PVC
Then
Crossover Symmetry Activation Sequence
Then
6x Deadlift @ 78# (Focus on Positions) +
20m Reverse Sled Drag @ 115# +
20m Sled Push @ 135# +
100m Ski Sprint
Rest 2 minutes
Five Blocks
Then
(30/30) Mountain Climber/ FLR Combo +
Rest 1 minute
Four Blocks
Then
"Cool Down"


Workout:
Warm Up with Easy Cardiovascular Effort +
Foam Roller +
Deadlift Specific Warm-Up:
Air Squat +
Shoulder Dislocate +
Good Morning +
RDL
Then
"DEADcember Palooza"
Build Up to Heavy Deadlift Single
Then
"Cool Down"


Notes:

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


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.

Your membership is about to expire

Renew your membership to avoid losing premium content

Your membership has expired

Here's what you need to do to get back in the gym

Hey Friend!

It looks like your credit card information has expired.
Let's get that taken care of!

Change
Password

MAKE PLAN ACTIVE?

Current plan will no longer be active.

YOU'VE COMPLETED

MAN OF STEEL

View saved training plans or browse all training plans that are available.