The Power House at Highland
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10:00 pm

160927

P1 Strength:
EMOM 10'
1- 3-5 DB or training bar hang power clean + 3-5 DB Push Jerk
2- bird dog x 3-5/e (scale up by working on blue side of bosu or adding cook band resistance)
***sub upside down kb clean + press for shoulder restriction

P2 Strength:
EMOM 10'
3 Hang Power Clean + 3 Push Jerk
***drop to pads, no misses, goal is to work to DT rx weight 155/115#

P1 WOD:
15' AMRAP
6 Box HSPU
6 Hand Release Pushups
300m Row

P2 WOD:
15' AMRAP
12 HSPU
300m Row

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6:41 am

160926

P1 Strength:
20' EMOM
1- 1 or 2 KB Goblet Squat x 3-8 (***try to get 8 reps every set, if you do, increase the weight)
2- Active shoulder hang x 20-30"
3- Prone YTW x 5/e
4- Hollow hold x 30"

P2 Strength:
Heavy front squat
***use box squat or med ball target if depth isn't perfect
55% x 5, 65% x 3, 75% x 2-3, 85% x 2-3, 95% x 1-2, 100% x 1, 100-105% x 1
Rest 60-90" between efforts at 80% and above

Upon completing the final set take 75% of today's heaviest load and complete the following
EMOM 8'
4-3-2-1-4-3-2-1

P1 WOD:
4 Rounds for time
10-15 Assisted pullups or trx pullups
100ft walking lunge
20 feet anchored (weighted) situp

P2 WOD:
4 Rounds for time
15/9 Strict Pullups
100ft db farmer lunge 55/35#
20 feet anchored weighted situp w/ one of the db's