The Power House at Highland
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10:52 pm

161209

P1 Strength:
4 Sets of 6-12 Max Effort 2-KB Push Press
30" straight arm plank + 12 Swimmers

Sub crossover symmetry ironscap or 4 x 30"/30" kb arm bar for shoulder restriction

P2 Strength:
Barbell Push Press
10 x 50%, 5 x 70%, 1 x 80%, 1 x 90%
1-20-1-20

P1 WOD:
21-18-15-12-9-6-3 reps for time of:
Abmat Situps
2-DB or BB bench press
12' time cap

P2 WOD:
21-18-15-12-9-6-3 reps for time of:
Abmat Situps
95-lb./65-lb. shoulder presses
***this is a midline/ pressing endurance workout. We have gone overhead a lot this week so load conservatively and focus on posture throughout
***83 reps per movement

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11:09 am

161208

P1 Strength:
4 Sets of 10-20 Hex Bar or KB deadlift
or, sub the below for low back restriction or failed sorensen
4 Sets
Single leg rdl x 4-6/e
Rest 30"
Banded Good Morning x 10-20
Rest 30"
Goblet Split Squat x 5-7/e
Rest 30"
PB Stir the pot x 20"/e
Rest 30"

P2:
Hex Bar Deadlift
10 x 50%, 5 x 70%, 1 x 80%, 1 x 90%
1-20-1-20

P1:
12' AMRAP
12 Reverse Lunges 6/6
18 Ballslams
24 Step Ups 12/12
30 Mountain Climbers 15/15

P2:
12' AMRAP
12 Front Rack Reverse Lunge 155/115
18 Ballslams 35/20