The Power House at Highland
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7:14 am

150108

P1

A. Single Arm Dumbbell Press x 6-8 per arm @ 20X1
Rest 45"
Pullup x 8-10 @ 2110
Rest 45"
Single Leg Deadlift x 6-8 per leg
Rest 45"

B. Complete 5 sets:
Alternating Reverse Lunges x 60"
Shoulder Taps or Pushups x 30"
Hold Top of a Pushup x 30"
Rest 60"

P2

A. Find 1RM Power Clean and Jerk (push or split jerk from floor) or 3RM Bench Press
If completing Clean and Jerk, take 15% of and complete 6x1 EMOM
If completing Bench Press, do one drop set at -10%, one set at -15%, at -20%

B. "Helen"
3 Rounds for time
.25 mile run
21 KB Swings 55/35#
12 Pullups

or

3 Rounds for Time
400m Row
21 Wallballs
12 Hand-Release Pushups

C. 3 Sets
Hollow Rock 30"
Glut Ham x 10-15 or Back extension x 15-20