32 ADVANTAGE RD, HIGHETT 3190  
February 2013
 
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5 x 5 Strict Press 5 x Max L-Sits Then 21-15-9 – Push Jerks @ 95/65lbs – Chest to Bar Chin Up ***Double the Push Jerks (42,30,18) Then 3 x 400m Run on 0,4 & 8 Minutes

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5 x 3 Power Clean 5 x Max 90 Second Wall Ball Sets Then 15 Minute AMRAP – 12 Deadlifts @ 155/105 – 9 Box Jumps @ 24/20″ – 6 HSPU

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5 Rep Max Front Squat 5 x Max Strict Ring Dips between Sets Then 10 Minutes to find 1 Rep Max Overhead Squats Then 5 Rounds – 10 Overhead Squats @ 135/95lbs – 50 Double Unders

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5 x 5 Front Rack Step Lunges (Per leg) 5 x 10 Bent over Barbell Row Then 3 Rounds – 7 Power Clean & Jerk @ 165/105lbs – 7 Muscle Ups – 250 m Run

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3 Rounds – Hill Climb – 25 Burpees Then 3 Rounds – 450m Sand Run – 150m Swim

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12 Minutes EMOTM – 2 Squat Cleans (Heavy) Then – 50 Wall Ball 20/14lbs – 40 Double Unders – 30 Chin Ups – 20 Power Cleans @155/105lbs – 10 Muscle Ups – 1 Mile Run

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Rest Day

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5 x 3 Floor Press or Bench Press 5 x Max Chest To Bar Chin Ups between sets Then 20 Minute AMRAP – 90 Second Handstand Hold – 90m KB Farmers Walk (32/24kg) – 90 Second Plank Hold – 20 Weighted Ab Mat Sit Ups (25/15lbs)

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3 x 3 Deadlift 5 x Max Strict Ring Dips between Sets Then 10 Minutes to find 3 Rep Max Power Clean Then 4 x 3 Minute Rounds (Rest 1 Minute between Rnds) – 5 Deadlifts – 5 Burpees – 15 Double Unders **Start each Round where you finished in the last Round.

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1 Rep Max Front Squat Then 2 x Max sets of Front Squat @70% of your 1 Rep Max 5 x Max L-Sits between Sets Then 3 Rounds x – 15 Backrack Step Lunges @ 95/65lbs (Each Leg) – 20 Push Ups – 15 Box Jumps @24/20″