The Power House at Highland
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10:00 pm

160623

P1 Strength:
EMOM 10'
1- Thruster x 5-5-3-3-3 ***only reduce reps if weight increases
2- Renegade Row no pushup x 6/6
Then, Half Kneeling Single arm DB or Upside down KB Strict Press work to 5RM or complete 4 sets of 10/10
***complete 4/4 pb stir the pot between sets

P2 Strength:
EMOM 10' Squat Clean Thruster
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:
3 Rounds for Time
10 Updowns with a shoulder tap on each rep
100 Single Unders

P2 WOD:
3 Rounds for Time:
20 Burpees
50 Double Unders



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8:08 am

160622

P1:
4-5 Sets
Sumo KB Deadlift x 15-12-10-10-10
Rest 30-60"
Tuck hold on dip bars or paralletes x 10-20"
Rest 30-60"

P2:
Sumo Deadlift
5 @ 55%
5 @ 65%
5 @ 75%
5+ @ 85%
***sorensen test and hex bar at bw x 15 is required for 5/3/1 deadlift
***between sets work strict bar dips in sets of 3-5 adding weight as appropriate, standard for dips is 20 pushups for men and 5 pushups for women

P1:
6 Rounds for reps
200m row + AMRAP Hanging Knee Raises in remaining time
work 90" on: 90" off

P2:
6 Rounds for reps
300m row + AMRAP Toes to Bar in remaining time
work 90" on: 90" off