The Power House at Highland
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7:08 am

150107

P1

A.  4 sets
Goblet squat x 5-7 @ 30X1
Rest 60"
Standing external rotation with dumbbell x 10-15 per arm at 2011
Rest 30-45"
Kb swings x 15-20 (scale to good mornings or goat baggers for low back restriction)
Rest 60"

B.  Tabata: 20" on: 10" off x 8 Rds
Burpees
Rest 2' after round 8
Row or jump rope
Rest 2' after round 8
Hollow body rock
Rest 2' after round 8
***score for each activity is the number of reps completed on the round that the athlete performed the least reps. Goal is to have the highest total.

P2

A.  5 sets of 5 back squat @ 80% of heaviest single from 141229 or use 90% of estimated 1rm. 2-3' rest between sets. Work front rack mobility between sets. Tempo: 30X1. Be strict with the breath at the top. Lower into a bounce in the rock bottom of the squat and drive up as fast as possible.

B. Tabata: 20" on: 10" off x 8 Rds
Burpees
Rest 2' after round 8
Double unders
Rest 2' after round 8
American swings
Rest 2' after round 8
Hollow body rock
***score for each activity is the number of reps completed on the round that the athlete performed the least reps. Goal is to have the highest total.

C. 3' stairs aerobic
Pigeon 90"/90"
Oly wall squat 2'