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140205: Signing Day!!!!!

February 5th has been a big day at the Power House at Highland. We are so proud of our high school seniors who signed letters of intent to compete at a NCAA DI Level. Below is today's programming but I am also going to do a post on each of our exceptional athletes to recognize this awesome achievement and all their hard work. 

 

PH 1/2

Warmup

500m 

10 single leg curl and press

20 dead bug

30 shoulder touch

10 hip extension

20 windmill

30 mountain climber

5' roll

15' to max

clean + hang clean + push press + push jerk 

 

Then tabata,

Row

Ballslam

Abmat

 

CorpFit

Warmup

500m /.25mi/.50 mile

10 single leg curl and press

20 dead bug

30 shoulder touch

10 hip extension

20 windmill

30 mountain climber

5' roll

 

30' 

4 rds 

20 russian swing

30" plate hold 45/25

8 x 20": 20" row 

Core circuit

1' hollow

2' gob

 

60' 

Warmup

500m 

10 single leg curl and press

20 dead bug

30 shoulder touch

10 hip extension

20 windmill

30 mountain climber

5' roll

5 rds

20 russian swing + 30" handstand

Bench 10-8-6-4-2-2 + 2 drop sets

Then, 10x 20":20" row

Core circuit

1' hollow

2' gob

 

Open Prep: 

Snatch Warmup

2 x 5 Sotts Press

10' Back Squat Heavy Single 335# for me

20 RM Back Squat (255# for me, PR!)

Then 

500m 

50 ghd situps

1000m 

30 ghd situps

2000m 

20 ghd situps

20'19


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