The Power House at Highland
(1) 55116 (1) AMRAP (1) ashley stiles (1) Athlete of the Month (1) back squat (1) barbell (1) Beast of the Month (3) bench press (4) box jump (1) burpee (6) burpees (1) calorie (1) champion (1) clare flanagan (2) clean and jerk (1) Community (1) core (1) cross fit (4) CrossFit (16) CrossFit Endurance (1) deadlift (6) double unders (5) dumbbell (2) Eli Krahn (1) emom (1) Erik Admundson (1) fms (1) front squat (2) goblet squat (1) ground to overhead (1) gunnar regan (1) handstand (1) hang clean (1) hang snatch (3) highland (10) highland park (2) hollow hold (1) jill lipset (1) jump rope (1) kettle bell (4) kettlebell (1) kettlebell swings (3) logan u'u (1) lunges (2) Masters (1) Max Lipset (2) meredith forbes (1) Minneapolis Rowing Club (1) Minnesota High School Track & Field (1) Minnesota Track and Field (1) mobility (1) OATI (1) plank (1) pose method (1) power house (8) press (1) pull-up (1) pull-ups (1) push jerk (1) push press (1) push-up (3) pushup (1) pushups (2) row (10) run (3) running (1) running prep (1) Running Training Programs (1) side door (11) Side Door CrossFit (5) sit-ups (1) situp (1) small class sizes (1) snatch (3) squat (6) st paul (1) st. paul (9) step-ups (1) Strength & Conditioning (1) strength and conditioning (1) sumo deadlift (1) TC Medtronic Mile (1) The Power House (1) The Power House at Highland (5) thrusters (1) toes to bar (2) track and field (1) Transformation (1) TRX (1) v-up (1) wall ball (1) wall balls (4) wallball (2) Whole Life Challenge (1) Win Your Life (1) Women athletes (1) youth athlete (1)
0 Comments
10:00 pm

160503

P1 Strength:
4 sets
1/2 kneeling goblet style kb press x 7-12 reps per side
Rest 30"
Step up @ 12X1 x 6-8 per leg
Rest 30"
Deadbug x 30"
The P1C standard is 7/7 kb strict press at 35/20#, P1B is 7/7 goblet style kb press @ 20/15#

P2 Strength:
Barbell Strict Press
10-15 @ 45/35#
***this is the P2 standard for pressing a barbell, if the athlete cannot get the reps with good mechanics, they should go to goblet presses for the remainder
5 sets of 5 Strict Press @ 70% RPE or 1RM
***between sets complete 6-8 step ups per leg @ 12X1, add load where appropriate

P1 WOD:
10 Rounds
1' On
1' Off
Row, Bike, Run, Stairs
***This is a progression based on the 40" on: 1'20" off that we did the week before last, it cannot be max effort or you will blow up, pacing is key

P2 WOD:
10 Rounds
1' On
1' Off
Row, Bike, Run, Stairs
***This is a progression based on the 40" on: 1'20" off that we did the week before last, it cannot be max effort or you will blow up, pacing is key



0 Comments
12:24 am

160502

Strength:
P1
Goblet Squat
5 Sets of 8-10 Reps @ 2111

P2
Find 3RM Front Squat w/ 7" in the bottom and 15" at the top
Find a max at this tempo prescription in 5-7 sets

Conditioning
P1
"P1 1/2 Cindy"
10' AMRAP
5 Pushups or TRX Pushups
10 TRX Pullups
15 Airsquats
Rest 4'
Row 800m for time
Accumulate 90" in a forearm plank


P2
"P2 1/2 Cindy"
10' AMRAP
5 Pullups
10 Pushups
15 Airsquats
Rest 4'
100 Double Unders for time
Accumulate 2' in a forearm plank