The Power House at Highland
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10:11 pm

160823

P1 Strength:
3-5 Sets
OH Squat x 6-10
Rest 30"
Physioball Pushup or Box HSPU x 4-6
Rest 30"
***physioball pushup hands should be on floor feet on ball, sub handstand hold for anyone someone who can kick up and hold

P2 Strength:
4-5 Sets
Snatch balance + 3 OH Squats
Rest 30-60"
HSPU negatives x 3-5
Rest 30-60"
***for the HSPU negatives, kick up to handstand and then lower down with as much control as possible to tripod position
***if the athlete has strong negatives work, deficit, ie dumbbells or paralletes, if negatives aren't strong work on handstand hold for 30-60"

P1 WOD:
3' moderate pace
25 split squats per leg
4 x 45" fast, 15" easy
50 shoulder taps
3 x 30" fast, 30" easy
75 abmat situps
3 x 20" fast : 40" easy
2' forearm plank

P2 WOD:
500m row at moderate pace
50 walking lunges
3 x 300m fast, 100m easy (1200m total)
50 hand release pushups
3 x 200m fast, 100m easy (900m total)
100 abmat situps
3 x 100m fast, 100m easy (600m total)
2' forearm plank