The Power House at Highland
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12:37 pm

150117

P1

A. 4 sets
Tall kneeling dumbbell over head press x 10-12 @ 20X1
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2- Dumbbell hang power cleans x 8-10
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2-db Front rack alternating reverse lunges x 6-8 per leg
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Rest 60-90"
This should be completed as a complex that starts with the athlete in a tall kneeling position. Without bringing dumbbells down from the shoulders, athlete should stand up and complete the power cleans. Then keeping the db's on the shoulders the athlete should begin the reverse lunges.

P2

A. Find a max for the complex in 4-5 sets:
9 clean pull
6 hang power clean
3 reverse lunges per leg
***bar doesn't come down, 12' to work

B. “Back to Fuji”
800m run or row
10 Burpee Pull Ups
600m Run or row
20 Burpee Pull Ups
400m Run or row
30 Burpee Pull Ups
Scaling option for Burpee pull ups (5,10,15) or (10,15,20) or do it with a partner

C. With a partner complete as many sit-up throw catch as possible in 3', plank 1', then 2', plank 1', then 1'