The Power House at Highland
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9:35 pm

141229

P1

A. 4 sets
1/2 kneeling Single arm press x 8-10 per arm @ 21X0
Rest 45"
Chin-up x 3-5 @ 21X1 (add bands or weight to challenge rep range for given tempo)
Rest 45"

B. 4 sets
2 db or kb single leg deadlift or hex bar deadlift x 5-7
30" rest
Single arm plank 15-20" per side
30-60" rest

C. For time
30-20-10
Russian swings
15-10-5
2-db or kb thruster

D. 500m row for time

P2

A. -Snatch warmup part 1 & 2, review correct missing technique
-Snatch pull + hang snatch 6 x 1+1
Rest 60-90" between sets
***beginner just work snatch pull or hang snatch for 6x1

B. Back Squat @ 30X1
2-2-2-1-1-1-1
50%-65%-75%-80%-85%-85/90%-90/95%
***work quality, torso/angle and depth under high percentage

C. For time
30-20-10
American swing 55/35
Wallball 20/14

D. 500m row for time

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10:25 am

141228

P1

A. 4 sets
2-db hang power clean x 5-7
Rest 45"
Trx pike x 10-15 or supine leg lowering x 10-15
Rest 45"
Side lying db external rotation x 10-15
Rest 45"

B. 3 rounds for time
Row 250m
15 hand release pushups
Row 250m
20 walking lunges
Row 250m
25 abmat sit-ups

P2

A. 4 sets
Hang power clean x 3-5
Rest 60"
Toes to bar x 10-15
Rest 60"

B. 2' Amrap: 1' rest. 4-5 sets.
32/16/8 double unders.
8 dips
8 pullups
Complete 4-5 rounds
***Choose the number of DUs that you can hit unbroken consistently.
***advanced 75 double unders Amrap muscle ups.

C. 3 sets
30" hollow rock
6-12 glut ham raises or 15-20" s/l glut bridge