The Power House at Highland
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10:00 pm

160614

P1 Strength:
Sumo KB Deadlift 12RM
work to a max effort set of 12 according to the following rep scheme
12-12-12-12
***between sets complete 20 shoulder taps with mini foam roller between knees and 5/5 split squats

P2 Strength:
Sumo Deadlift 1RM
Work to a heavy single in the sumo deadlift according to the following rep scheme
10-7-5-3-3-1-1-1
***rest at least 90" between sets for the last 5 sets

P1 WOD:
"P1 Fran"
21-15-9
DB Thrusters or BB thruster at lighter weight
Jumping Pullups, Assisted Pullups or TRX Row
For Time

P2 WOD:
"Fran"
21-15-9
Thrusters 95/65
Pullups
For Time

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7:10 am

160613

P1 Strength:
Goblet or Front Squat 4RM
10-8-6-4-4
***work to a 4RM, complete 8-12 TRX Rows between sets

P2 Strength:
80% x 2, 85% x 1, 90% x 1, 95% x 1, 100% x , 100%+x 1, 100%++x1
***if the athlete knows they want to test their back squat and they have passed the p2 front squat standard already, they should warmup the back squat as follows and then proceed to the testing %'s

P1 WOD:

For Time
50 walking lunges
50 kb swings or 25 toe touches per leg
100 abmat situps
50 kb swings or 25 toe touches per leg
50 walking lunges

P2 WOD:
For Time
50 OH walking lunges single arm db 40/25
100 KB Swings
100 Abmat Situps
50 OH Walking Lunges single arm db 40/25