The Power House at Highland
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10:00 pm

160517

P1 Strength:
Single Arm DB Strict Press
4-5 Sets to find 6RM
***sub half kneeling upside down kb press w/ front foot elevated for shoulder restriction or ROM issue
***between sets complete the following: 10/10 reverse lunge, 10/10 forward lunge, 10/10 lateral lunge, 10/10 contra lateral toe touch; complete 1 of these activities between each set

P2 Strength:
Press
5 @ 55%
5@65%
5@75%
5@85%+

***make sure to use training max for all calculations: training max is 90% of last weeks 1RM

P1 WOD:
For Time
30-20-10
Calories Rowing
DB Push Press or CrossOver Symmetry Vertical Press for Shoulder restriction

P2 WOD:
For Time
30-20-10
Calories Rowing
Push Press @ 95/65


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7:03 am

160516

P1 Strength:
Goblet Squat
4-5 Sets to find 12RM
Between sets complete 15-20 bent over row with plate or barbell

P2 Strength:
Back or Front Squat
5 @ 55%
5@ 65%
5 @ 75%
5+ @ 85%


P1 WOD:
20’ AMRAP “P1 Jilly Bean”
160 Single Unders
16 single leg box squats 8/8
8 Hang Power Cleans DBs or training bar

P2 WOD:
20’ AMRAP “Jilly Bean”
32 Double Unders
16 Pistols (8/8)
8 Power Cleans 155/105