The Power House at Highland
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10:00 pm

161214

P1 Strength:
4 Sets
10 DB Sirict Press
6-10 Prone Press from behind the neck
5/5 2-KB Single leg deadlift

P2 Strength:
Strength
4 Sets – Strict Handstand Pushups 50% of best Max Strict Set
or 4 x 10 strict db press
Accumulate 30 Banded Strict Muscle-Ups (not for time)

P1 WOD:
"FULL CIRCLE"
For time:
5' row
200 single unders or 3' stairs
2' row, stairs or bike
200 single unders or 3' stairs
5' row

P2 WOD:
"FULL CIRCLE"
For time:
1,500 Meter Row
100 Double-Unders
50 cal bike or stairs
100 Double-Unders
1,500 Meter Row

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7:26 am

161213

P1 Strength:
Single Arm KB Front Squat
6 x 4/4
***standard for back squat for this workout is 5/5 @ 60# / 40#
5 x 15" arch hold between sets, work for maximum extension

P2 Strength:
Back Squat
10 x 50%, 5 x 70%, 1 x 80%, 1 x 90%
1 @ 90-95%
1@ 90-100%
20 @ 55-65%
***if athlete completed a successful set of 20 last week, increase 10-20# or 5%
@ tempo 21X1, eyes up

P1 WOD:
For Time
30" reverse plank + 30 shoulder taps x 2
40 alternating step ups (bw only) x 20/20
50 walking lunges, plate oh optional
5 x 12 DB Chest Press (first 1-2 sets should be unbroken, sets 3-5 should be challenging)
***Every 2' complete 12 wallball 20/14#

P2 WOD:
For Time
30 Dips
40 Box Jumps (alternating step ups ok) 24/20"
50 Plate Oh walking lunges 45/25
60 Pushups
***Every 2' complete 12 wallball 20/14#