The Power House at Highland
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10:00 pm

160701

P1 Strength:
4-5 Sets
Sumo KB Deadlift x 12-10-8-8-8
Rest 30-60"
KB Arm Bar x 15-20" per side
Rest 30-60"

P2 Strength:
Sumo Deadlift
5 @ 50%
3@60%
3@70%
3@80%
3+ @ 90%
***make sure to use training max for all calculations: training max is 90% of 1RM from two weeks ago
***between sets complete 3 sets of kb arm bar x 15-20" per side

P1 WOD:
For Time
40 DB chest Press or Shoulder Taps
300m
40 Pullups
300m
30 DB chest Press or Shoulder Taps
300m
30 Pullups
300m
20 DB chest Press or Shoulder Taps
300m
20 Pullups
300m
25' time cap

P2 WOD:
For Time
50 Pullups
500m row
50 Pushups
500m row
40 Pullups
500m row
40 Pushups
500m row
30 Pullups
500m row
30 Pushups
500m Row
25' time cap