The Power House at Highland
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0 Comments
4:53 am

170831

170831
Power
Every 90" x7 Sets
Power Clean & Split Jerk
3-3-2-2-1-1-1


Conditioning
2 Rounds - 3min work, 2min rest
20/15 cal AB or Row
AMRAP Barbell Clean & Split Jerk (135/85)
***drop to pads

0 Comments
8:48 am

170830

170830
Strength
Front Squat
8 Sets of 3
Complete 1 set every 2' x 8 sets (16 minutes total)
***complete 4 sets of 5/5 front plank and reach and 4 sets of 5/5 cook hip lift


Conditioning
Every 90" x 10 sets
15 Wall Balls
12 Russian KB Swings

0 Comments
8:46 am

170829

170829


Strength
Strict Press
3 sets of 10
Strict Chinups
3 Sets of ME-1
Deadbug on foam roller 3 x 5/5


Conditioning
12' EMOM
1- 12 Burpees
2- 10 Box Jumps - Step Downs
3- 45" Barbell Push Press (75/55)

0 Comments
8:42 am

170828

170828


Strength
Conventional Deadlift
6 x 6/5/4/3/3/3
RFE SLS or weighted skater squat
6 x 4/4
Arch hold, W
6 x 40"
Banded landmine press or actual landmine
6 x 6/6


Conditioning
100 Double Unders
75 ABMAT Sit Ups
150ft SA OH Walking Lunges


 

0 Comments
7:04 am

170825, 170826 & 170827

170825, 170826 & 170827


170825
Strength
RFE SLS, Barbell Front Rack 5x5/5
Weighted Front Plank 5x30"
Banded Landmine 5x8/8
Reverse flys 5x10 (orange bands or crossover symmetry--Sub banded pull aparts if needed)


Conditioning
1' on/ 1' off x 4 Rounds
20 DU
7 Thrusters (95/65)


170826
Strength
Hex bar DL
4 x 5
1-arm plank
4 x 15" ea
Supine partner wall ball chest pass
4 x 6


Conditioning
5 Rounds w/ partner
30 KB Swings (each same time)
30 Push ups (total- one work: one rest)
REST 5'
2 Rounds for time
800m Run (together)
35 KB Sumo DL Hi Pull


170827
Strength
Box Squat, barbell back loaded 5 x 5 @21x1
Chest supported DB Row 5 x 12
TGU x 1/1


Conditioning
12' AMRAP
15 Airsquats
10 Push Press (BB)

0 Comments
4:48 am

170824

Strength
Power Clean + Front Squat + Clean + Jerk
Pause 5" in split
5-7 Sets

Conditioning
For Time
70 Medball Cleans (20#/14)
60 Wall balls
50 Push Ups
40 ABMAT Sit-ups
30 Medball Cleans

0 Comments
4:47 am

170823

STRENGTH
EMOM 15'
1- 3-5 Weighted Pullups
2- Single leg squat to bench at knee height x 30" alternating
3- Front plank and reach x 5/5

Conditioning
For Time:
40 cal Ski or AB
40 Pullups
40 SL Step Ups (40 per side)
40 Pullups
400ft Farmer Carry (55/35#)

0 Comments
8:46 am

170822

Strength
Clean Deadlift
8x3
***complete 8 sets of 3 reps @ 2121
***between sets complete 3-5 strict hollow body ring or bar dips


Conditioning
2k Row

0 Comments
4:55 am

170821

170821
Strength
Barbell Strict Press
10-10-10
Barbell Thruster
10-10-10
***build across. 1st set of thrusters should be at last strict press weight


4' Work/ 1' Rest x 4 Rounds
8 Manmakers
25ft Walking Lunge - Farmer Carry
16 Knees to Elbows

0 Comments
4:58 am

170820

Strength
Barbell RDL
5 x 5
Renegade Rows
5 x 5
Banded straight leg lower
5 x 8/8
Supine 1-arm upsidedown kb thoracic rotations
5 x 5/5

Conditioning
21-15-9
Deadift (BB or 2-KB)
V-ups/ Tuck-ups

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