Power, Strength

9

By: Matthew Owen

DEC

26

Tuesday at 7:50pm


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
2x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Good Morning @ 35# +
3x10 Push-Up +
3x10 Push Press @ 2x25# +
2x20m Lunge
Then
1x Power Snatch +
2x Snatch
Rest 2 minutes between sets Two Blocks @ 65%
Three Blocks @ 70%
Then
2x3 Jerk @ 70% +
3x3 Jerk @ 75%
Rest 2 minutes between sets
Then
2x5 Clean Pull @ 90% +
3x5 Clean Pull @ 92%
Rest 2 minutes between sets
Then
8x Back Squat @ 60% +
8x Back Squat @ 65% +
6x Back Squat @ 70% +
3x2 Back Squat @ 80%
Resrt 2 minutes between sets
Then
2x (1-6) Pull-Up Ladder
Then
"Cool Down"


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x10 Air Squat +
3x10 Push-Up +
2x10 Shoulder Dislocate +
3x10 Good Morning @ 45# +
3x10 OHS @ 45#
Then
"Jonesworthy"
Squat: 80-64-48-36-24-16-12-8
KB Swing: 40-32-24-18-12-8-6-4
Pull-Up: 20-16-12-9-6-4-3-2
For Time
Then
Build Up to Heavy Single on Bench Press
Then
"Cool Down"


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Good Morning @ 35# +
3x10 RDL @ 35# +
2x20m Lunge
Then
(10-9-8-7-6-5-4-3-2-1) OHS Strength Ladder
Between Each Set, Perform:
40m Farmer Carry @ 2x35# +
10x Ring Row +
5x Pull-Up
Rest 1-2 minutes between sets
Then
"Cool Down"


Notes:

Matt Owen: Power Snatch/ Snatch = 75kg, 80kg; Jerk = 100kg, 115kg; Clean Pull = 130kg, 135kg; Back Squat = 102kg, 110kg, 120kg, 145kg

Will Shelton: Power Snatch/ Snatch = 50kg, 60kg, Jerk = 80kg, 85kg, Clean Pull = 95kg, 100kg; Back Squat: 102kg, 110kg, 120kg, 135kg

Mike Sobol: "Jonesworthy" = 15:10; Bench Press = 405#

Amanda: OHS/ Carry/ Ring Row/ Pull-Up

Project Deliverance, St. Louis, Missouri


Lift with your gut. Dig down deep and drive it through the barbell.


If you want to sort out your core, put weight overhead and squat it.


Pull and Squeeze.


MIke Sobol cranks through 405# for a single.

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