Strength, Power Endurance

9

By: Matthew Owen

FEB

02

Friday at 7:58pm


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x10 Shoulder Dislocate +
3x10 Air Squat +
3x10 Good Morning @ 45# +
3x10 OHS @ 45# +
2x20m Lunge +
3x10 Push-Up
Then
40m Yoke Walk @ 380-480# +
5x Log Bar Clean & Press @ 110-130# +
5x Fat Bar Deadlift @ 205# +
5x Ball Slam @ 50# +
40m Farmer Carry @ 2x72#
Rest 90 seconds, Five Blocks
Then
10x40m Goerner Stroll @ 90# per Hand
Then
10x (10/50) Assault Bike Sprint @ >1000watt/ Work Interval
Then
"Cool Down"


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Push-Up +
3x10 Strict Press @ 35# +
2x20m Lunge
Then
3000m SkiERG Relay (Three Players) +
150cal Assault Bike Relay (Three Players) +
3000m Row Relay (Three Players)
For Time
Then
"Cool Down" with Sled Push


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Push-Up +
3x10 Good Morning @ 35# +
2x20m Lunge
Then
Work Up to 5RM Back Squat
Then
Work Up to 5RM Bench Press
Then
Work Up to 5RM Deadlift
Then
"Cool Down"


Notes:

Doug, Matt & JT: Strongman Thursday

Julia, Dani, Ashley: Relays

Emily: Back Squat 5RM = 125# PR, Bench Press = 95# PR, Deadlift = 160# PR

Project Deliverance, St. Louis, Missouri


Consistent messaging is the key to transformation. Once you allow yourself to quit, it'll be easier to do it again and again for the rest of your life.


Strongman Thursday.


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