The Power House at Highland
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10:06 pm

160523

P1 Strength:
Hex bar or single leg deadlift
***if using hex bar, athletes need to have sorensen test 2' passed. For sets and reps on Hex Bar work the following 10-8-6-6-6, one of the sets of 6 should be a 6rm
***if working single leg deadlift work contralateral in sets of 5 per leg
***complete 4 sets of db chest press or trx pushups between sets

P2 Strength:
Deadlift
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
***make sure to use 90% of actual 1Rm or TM for all cachelations

P1 WOD:
21-15-9
Row Cal
ballslams
db push press

P2 WOD:

21-15-9
Row Cal
Deadlifts
Ring Dips
***use 65% of training max for deadlift in wod
***choose ring or bar dips based on capacity