The Power House at Highland
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8:07 am

170630

Conditioning, ~12min
4 sets - 1 minute AMRAP, 2' rest
8 Burpees over DBs starts each set
then
21-15-9
2-DB Hang Power Cleans
2-DB Push Press


Auxiliary, ~16min
Shoulder elevated hip lift, DB @3131 4 x 10
1-Arm Push Press 4 x 6/6
Hollow Rock 4 x 12
Rest up to 30"

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4:57 am

170629

Strength
Barbell Front Squat 4 x 6 @20X1
1-Arm DB row 4 x 8ea @ 3111
Supine rotational stability, 1-arm upsidedown kb 4 x 5ea
Rest up to 60" before squatting


Conditioning
4 Rounds Every 5 minutes
20/15 cal AB
15 Front Squats (2-KB)
3 Wall Walks

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4:57 am

170628

Strength
EMOM 16'
Barbell RDL x 8 / 6 / 4 / 2+
Weighted Pushup x 8 / 6 / 4 /2+
Thoracic Bridge 4 x 3/3
Rest


Conditioning
For Time
40-35-30-25-20-15-10 Russian KB Swings (50/35lb)
50 Double Unders
 

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5:28 am

170627

Strength
Block One
Split jerk 5 x 2ea
1-arm non rotational row, trx @3011, 4 x 6ea
cook hip lift @3111, 4 x 10ea
Rest 4 x 60sec


Block Two
Chin-up, strict, weighted 3 x 4
Front plank weighted 3 x 30sec
banded split squat 3 x 10/10


Conditioning
10' AMRAP
3-6-9-12-15-18-21 TRX Pull ups/ Horizontal Rows
50ft Walking Lunges (2-KB Front Rack)

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7:40 am

170627

Strength
DB Squat @21X1, 4 x 10
Alternating DB bench press 4 x 8ea
Swimmers 4 x 10
Rest 3 x 30sec

Conditioning
24' AMRAP
Farmer Carry - Bayard and Back
10 Toes to Bar
8 DBall Squats

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3:59 pm

170625

Strength
4 Sets
Single leg RDL x 5/ea @ 3011
Rest 30-60"
TGU x 1/ea
Rest 30-60"


Conditioning
3 Sets
15 2-KB Clean and Press
20 Alternating 2-KB Step ups (10/ea)


 

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8:47 am

170624

Strength
4 Sets
Rear Foot Elevated (RFE) Split Squat x 6/ea @ 3111 (barbell or db in front rack)
Rest 30" between sides
Bent over row x 8-12 @ 3111
Rest 30-60"
Strict knees to elbows x 6-8
Rest 30-60"


Conditioning
20' AMRAP
4 x 200m row
30 Burpees
60 Wallball
***This is a partner workout. Alternate partners on the rowing and split the burpees and wallball reps between the pair. One person is working while the other person is resting.

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8:48 am

170623

Strength
5 Sets
3-Position Clean (Hi to Low)
Rest 30"
Bar Dips x 3-5
Rest 60-90"

Conditioning
"Elizabeth"
21-15-9
Cleans
Dips

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4:53 am

160622

Strength
EMOM 10'
1 paused front squat + 1 front squat
***building loads for the 10' as long as quality remains high, pause 3" in the bottom on the first rep

Conditioning
For Time
21-15-9
Front Squat
Pullups
***use 50% of max load achieved in today's strength portion or 135/95# whatever is lighter
Immediately into
21-15-9
Wallball
Pullups
***time cap for both workouts is 14'

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4:58 am

170621

Strength
4 Sets
Power Clean and Push Press
7 - 5 - 3 - 3+
***each set includes 1 clean and the prescribed number of push press reps above
Rest 60"
Complete 6-10 face pull to y press,
Rest 60"
Vertical Jump and Stick x 1.1.1 w/ mini band
Rest 60"


Conditioning
5 Rounds
20/15 Cal Row
10 Man Makers (R hand row, L hand row, Pushup w/ DB's)
Rest 60-90" after each round
***this can be done as a partner workout of one partner work, one partner rest until both partners complete 5 rounds each

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