Power, Strength, Strength Endurance

9

By: Matthew Owen

JAN

02

Tuesday at 9:02pm


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Good Morning @ 45# +
3x10 RDL @ 45# +
3x5 Jump Squat
Then
Build Up to Max Bench Press Reps @ 185#
Then
Build Up to Hex Bar DL 1RM
Then
3x Hex Bar DL @ 80% +
3x Box Jump @ 36-48''
Rest As Needed Between Sets
Five Sets
Then
8x3 Landmine Press @ 90# +
Rest Some Between Sets
Then
"Cool Down" with Mobility


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Good Morning @ 45# +
3x10 RDL @ 45# +
3x10 Dip +
2x20m Lunge
Then
(10-1) OHS Strength Ladder
Then
4x (30/30) Box Jump @ 24''/ FLR Hold
Then
Row 2000m For Time
Then
"Cool Down"


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x10 Wall Squat +
3x12 Air Squat +
3x10 Push-Up +
3x10 Good Morning @ 45# +
3x10 RDL @ 45# +
3x10 Bench Dip +
Then
3x ATP March @ Green Band +
10x Seated Military Press @ 2x20-30# DBs +
20m Bear Crawl +
20x AB Tuck +
20x LAT Pull @ Green Bands +
20x Seated Banded Row @ Green & Black Bands +
Rest 2 minutes, Five Blocks
Then
3x10 Lateral Raise +
3x10 Front Raise +
3x10 Reverse Fly
Rest Some Between Sets
Then
"Cool Down"


Notes:

JT: Hex DL = 525# New PR, Box Jump = 36'' New PR, Bench @ 185# = 17 Reps New PR

Matt: Hex DL = 580# New PR, Box Jump @ 48'', Bench = 20# New PR

Doug: OHS = 245# New PR, Box Jump/ FLR, 2000m Row = 6:49 New PR

Emily & Lindsay: March/ Press/ Crawl/ Tuck/ Pull/ Row, Raises

Project Deliverance, St. Louis, Missouri


Preparation.


Heavy weight is always sticky from the floor. Stay with it and keep applying full power until you get that thing moving. Then, finish the job.


Doug on his way to a 6:49 2000m Row For Time.


Accessory work fills in the gaps and provides support for the big compound movements.

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