Strength, Power Endurance, Power

9

By: Matthew Owen

DEC

29

Friday at 9:35pm


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Push-Up +
3x10 Good Morning @ 45# +
3x10 Strict Press @ 45# +
3x10 RDL @ 45#
Then
Work Up to Deadlift 1RM
Then
15x Bicep Curl @ 55# +
15x AB Tuck @ 8# +
15x Curl-Up +
150m SkiERG Sprint
Rest 2 minutes, Five Blocks
Then
"Cool Down"


Workout:
Warm Up as Necessary
Then
21,097m Row Relay
(During Rest, Perform 10x Push-Up or 5x Goblet @ 53#)
Then
"Cool Down" with Bench Press, Deadlift, or Strict Press


Notes:

Seth: Deadlift = 405# New PR, AB Work/ SkiERG

Row Relay: Matt, Mike, Steve, Emily, John, Steven, Andrew, Jason, Lindsay, Nino, Total Time = 1:10:08

Project Deliverance, St. Louis, Missouri


Rituals. Don't change them when you're working up to a New PR.


Pour energy into the flywheel.


Always have your teammate's back.


Best Damn Gym in St. Louis,

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