The Power House at Highland
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8:22 pm

140309 Lights Please

P1/P2

Back Squat 5RM

Then, 4 Rds 70% + ME Pullups or 3-Pos Clean + Ring Dips

30-20-10

Wallball

Row For Cals

3 Rds: Abmat, Bosu Side Planks, Uni TT's Or GHD/L-Pullup

 

Edina

Max hang clean (full) 

1...10 Squat clean @ 60%

10...1 Pushup

 

Kula

3 x5 Hang squat clean + Push Press

3x 5 Front Squat

10 AKS + 10 Front Squat 2 Rds/3'

12+12'/3'

14+14/3'


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8:22 pm

140308 Keys and Batteries

P1/P2

1 Clean 5 Thrusters 4 Lunges Max with 2-DB's or KB's

Tuck 

Then, w/ partner

40 burpees

50 AKS

60 Clean and Push Press

70 OH Lunge

80 Abmat Situp

 

Front Squat 5RM

Speed Deads

Yoke or Accessory


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8:21 pm

140307 Unconditional Love

P1/P2

Front Squat 5RM

Then, 3 Rds

10 burpee pullups

20 Step up 10/10

30 cal row

90" between rds

 

3rds: weighted abmat, narrow press db's, mtn climber, bo rows

 

JYD

Pistons + Chinups

BSS + Pushups

Deadlift Hex Bars

For Quality: Ring pushups, T2B, Crow 

 

 

Open 14.2

 


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8:21 pm

140306 To Zion

 

P1/P2

Hi hang clean Max

Clean ext + dips

1' farmer carry, 1' ring plank, 1' ballslam/ 3 rds


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8:20 pm

140305 Blind to You

JYD 

1A Back Squat 3x5

1B Sit to Box Jump 6x

2A DB Strict Press 

2B 2-kB rdl

4 rds, 3' per round: 250m, 50 su 25 r/l + 50 alt

2 rds: heel touch, toe touch, reverse crunch