The Power House at Highland
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4:48 am

170330

Strength
P1
4-6 Sets
Sumo KB or 2-KB Deadlift x 8-12 or Single leg rdl x 4-6/e
Rest 30-60"
Hanging Knee Raises x 6-8 reps, use abstraps as needed
Rest 30-60"
Goblet or front rack step up x 4-6'/e
Rest 30-60"

P2
Sumo deadlift
12-10-8-6-4-4
***between sets complete 5 sets of 3-5 toes to bar practicing the timing on the kip
Rest at least 60" between movements on the last three sets

Conditioning
P1
3 Rounds for Time
400m Run or Row
21 Deadlifts
12 Hanging Knee Raises
***scale deadlift to banded good morning for low back restriction

P2
3 Rounds for Time
400m Run or Row
21 Deadlifts 185/125#
12 Toes to bar
***use 65% of the heaviest load for today's strength or 185/125, whichever is lighter