The Power House at Highland
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9:19 pm

140209

P1/P2

Warmup

500m

20/20 banded split

10 pass through

foam roll 

hip extension

snatch warmup

10' to find max 3-pos

5 ' emom 3-pos

the chief 3 rounds

pos chain mob

hollow body

 

open prep

snatch warmup

30' emom clean and jerk above 80%, do not start your clock until you are above 80%, make sure you are warmed up for this

5 x 500m at 90%


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9:13 pm

140208

P1/P2

Warmup

1k

Foam roll

walkout to pushup 5 x 2

toe touch 

lateral lunge 5 x 5/5

row x 15

pt x 20/5

windmill 10/10

Front squat 12' to 5rm, 4321/2

30:30 up to 1000

60 lunge at 40%

25 chinup

60 step up at 40%

25 row

60 trx crunch

25 row

 

Open Prep--do your own warmup, this is the workout

5x

max consecutive double unders

20 burpees afap 

full recovery between movements

then,

3-pos snatch up to 80%

10' to find max single

5' emom 6x snatch at 145/105

50/30 toes to bar

20/10 hspu

 


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8:57 pm

140207

2 pull-ups
4 dips 
8 American swings
10' as many rounds as possible, 
 
the first 3-4 rounds should be fast and easy, if the BW stuff is too much add bands 
 
Rest 2-3', then 
 
2-kb thruster + windmill
8+ 2/2
8+ 2/2
6+ 2/2
6+ 2/2
4+ 2/2
4+ 2/2
 
Core: 150 med ball Russian twists, 75 per side

 

CorpFit 

Warmup

500m
20 pass throughs
10 reverse lunge per leg
10 toe touch  
15 trx pull-ups
20 goblet squats
Pigeon 1'/1'
Downdog 1'
Foam roll it bands 30" each, quads 30", calf/Achilles 30" each, gluts and back 30
Muscle and Up Progression
1RFT
50 ring dips
50 squat cleans (115/75)
50 ring dips

 

 


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8:57 pm

140206

Warmup

500m/.25mile/JRC

1' high plank

5 x 2 walkout to pushup

split 20/20

py-lates 15/15

shin to wall 1'/1' 

snatch warmup pvc

roll 5'

10' to find 8rm power clean and push jerk

10' to find 3rm deadlift

3' on: 1' off, 2 rounds

10 deadlift at 70%, 5, 10, 15, 20, 25 burpees

 

Corpfit

Same warmup

+
10 situp

10 step up left leg

10 situp

10 step up right leg

10 trx pullup