32 ADVANTAGE RD, HIGHETT 3190  
January 2013
 
---------------------------------------------------------------------

3 x 3 Deadlift 3 Rep Max Turkish Get Ups between sets Then 3 Minutes – Max Reps Hang Squat Snatch @95/65lbs 3 Minutes – Max Distance Pinch Plate walk 2 x 20/ 2 x 15kg 3 Minutes – Max HSPU 3 Minutes – Body Blasters ** Rest 1 Minute between sets

---------------------------------------------------------------------

15 Minutes to find your 5 Rep Max Push Jerk Then 15 Minutes to find your 5 Rep Max Back Squat **Warm up your Back Squat in between Push Jerk sets. Then 15 Minute AMRAP – 400m Run – 40 Double Unders Finish with increasing weight Yoke Walks (Approx 50m)

---------------------------------------------------------------------

Warm Up 3 Rounds x – 15 KB Swings – 10 Strict Chin Ups 3 x 3 Power Clean 5 x Max Strict Ring Dips Then 5 Rounds x – 10 Hang Power Cleans @ 135/95lbs – 15 Wall Balls

---------------------------------------------------------------------

3 Rep Max Overhead Squat Including a long set aiming for 15 Rep Max on the way up 5 x Max Chest to Bar Chin Ups between sets. Then For Time (23 Minute Timecap) – 15 Thrusters @ 115/75lbs – 30 Burpees – 15 Thrusters @ 115/75lbs – 30 Toes To Bar – 15 Thrusters @ 115/75lbs – 30 Box Jumps @ 30/24″ – 15 Thrusters @ 115/75lbs – 30 Muscle Ups

---------------------------------------------------------------------

2400m Run Then 10 x 80m Sprints ** Sprints performed every 2:30 Remember that due to the Public Holiday on Monday we will only be running a 900am.

---------------------------------------------------------------------

15 Minutes to work on a skill / strength / O Lift of your choice. Then 15 Minute Partner AMRAP – One athlete completes 250m Run – The other performs Max reps Clean and Jerk @ 135/95lbs Switch exercises on completion of run. Then 2 x 4 Minute Rnds – 1st Minute – Front Squat @ 115/75lbs – 2nd Minute – Ring Dips – 3rd Minute – Double Unders – 4th Minute – KB Snatch […]

---------------------------------------------------------------------

Rest Day Long Weekend Timetable Saturday – 900am, 1000am Sunday – 900am (Outdoors, probably at the track) Monday – 900am Have a fun and safe weekend everyone.

---------------------------------------------------------------------

Warm Up Front Squat and accrue 30 Strict HSPU Then Perform 2 Front Squat every minute on the minute for 10 Minutes Then 10 Minutes to Find 1 Rep Max Overhead Squat Then Workout 11.6 & 12.5 7 Minute AMRAP – 3 Thrusters @ 100/65lbs – 3 Chest to Bar Chin Ups – 6 Thrusters @ 100/65lbs – 6 Chest to Bar Chin Ups – etc. – etc.

---------------------------------------------------------------------

3 Rep Max Deadlift 10 Rep Max Weighted Push Up between Sets Then 10 Minutes to find your 1 Rep Max Power Clean Then Every Minute on the Minute – 5 Power Cleans @135/95lbs – 10 Burpees (Continues for as long as the movements are completed within the minute) Then 10 Minute AMRAP – 7 Muscle Ups – 20 Wall Balls @20/14lbs