The Power House at Highland
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10:00 pm

161205

P1 Strength:
S/A KB Front Squat
5 sets of 5/5
***between each set complete 6-10 bent over row w/ 2-kb's
***athletes must demo 5/5 w/ 60# kb to med ball target on sight before back squatting
***bent over row @ 21X1

P2 Strength:
Back Squat warmup sets
10 x 50%, 5 x 70%, 1 x 80%, 1 x 90%
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Back Squat Work Sets
1 @ 90-95%
20 @ 55-60%
1 @ 90-100%
20 @ 55-65%
***between work sets complete max effort strict chest to bar pullups x 4 sets
***use a band if necessary on the chest to bar pullups to achieve contact with the bar and strict hollow body position
***chest to bar should be sets of 5-10, scale up or down accordingly

P1 WOD:
Six sets for times of:
Row 250m
120 Single Unders or 15 Calf raises + 30" rocking chair
1' 2-db hold
Rest as needed at the end of each round

P2 WOD:
Six sets for times of:
Row 300m
40 Double-Unders
1' 2-DB Farmer hold 70/50#
Rest as needed at the end of each round

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8:39 pm

161204

P1 Strength:
EMOM 20'
1- DB Chest Press (Hips off bench) R Hand + L Hand + Both x 4-6
2- S/L RDL x 5/5
3- Banded Pull Throughs x 10-15
4- Farmer Style Step Up x 4/4
5- Rest

P2 Strength:
EMOM 20'
1- DB Chest Press (Hips off bench) R Hand + L Hand + Both x 4-6
2- S/L RDL x 5/5
3- Broad jump to single leg land x 2-3/e
4- Farmer Style Step Up x 4/4
5- Rest

P1 WOD:

3 Rounds for time
21 Wallball
15 Sumo deadlift high pull
9 HR Pushups
Row 90" easy pace

P2 WOD:
3 Rounds for time
21 Wallball 25/16#
15 Burpee Pullups
9 HR Pushups
18' time cap