The Power House at Highland
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9:01 pm

160505

Great day in the morning. Breathing camp tomorrow with New York Times Best-Selling author Mr. Brian Mackenzie: founder of Unscared Inc.,  Power Speed Endurance and Unbreakable Runner. I'm thrilled for 7 of our staff and 20 or so other members of our community to take part in this exceptional experience tomorrow. 

Class Programming:

Strength:
EMOM 20'
1- Goblet Squat to a box below knee height x 4-6
2- 10-15 Bent Over Row with Plate
3- 2-KB Front Rack Hold x 30-45"
4- rest

or 

EMOM 20'
1- Front Squat to a box below knee height x 4-6
2- 8-10 Bent Over Row
3- 2-KB Front Rack Hold x 45"
4- rest

Conditioning: 
Teams of 2
100 wallball
100 split squats
100 toes to bar
100 calories

Soft Tissue: 
tricep soft tissue x 2'/2'


Open Prep: 
***Do this if you are doing 16.2 tomorrow

20'-25' Z1 Aerobic Restoration

shin to wall 2'/2'
lizard lunge 2'/2'
pass throughs x 20
foam roll lats, quads, vmo, it bands, t-spine
t-spine windmill x 5/5
plantar smash 2'/2'
CrossOver Symmetry Activation
3x:
Monster walk 60"
Hollow hold 30-45"

Clean and Jerk Warmup
10-15' Skills and Drills

2'/2' Banded Bully