32 ADVANTAGE RD, HIGHETT 3190  
February 2013
 
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5-5-5 Strict Press 5-5-5 Push Press 5-5-5 Push Jerk Try to increase the weight throughout each set. Accrue 30 Strict Chin Ups between sets Then 5 Rounds x – 10 Push Jerk @135/95lbs – 250m Run – 10 Toes to Bar

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Warm Up jog and hip mobility Then 20 Minute AMRAP – Partner Hill Sprints

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5 Rep Max Back Squat Then 1 Rep Max Back Squat 5 x Max Strict Handstand Push Ups between sets Then 15 Minute AMRAP – 30 Side Lateral Burpees – 20 Power Cleans @ 135/95lbs – 10 Hand Stand Push Ups – 30 Chin Ups – 20 Overhead Squats @ 135/95lbs – 10 Muscle Ups

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Rest Day

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3 x 3 Power Snatch 3 x 90 Second Plank between sets. Then “Randy” – 75 Power Snatch @ 75/55lbs Then 10 Minute Muscle Up Piece Or 10 Minute AMRAP – 10 Wall Balls – 10 Chin Ups

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5 x 5 Front Squat 5 x Max HSPU (Strict) Then 20 Minute AMRAP – 7 Burpees – 14 Kettlebell Swings – 21 Double Unders

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5 Rep Max Strict Press Then 2 x Max Sets of Push Press at your 5RM Press weight. Accrue 30 Strict Chin Ups between sets Then 2 Rounds – 800m Run – 20 Toes to Bar – 20 Thrusters @ 115/75lbs

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3 x 3 Deadlift 30 Strict Ring Dips between sets Then 10 Minutes to find 3 Rep max Hang Power Clean Then 10 Minute AMRAP 1,1,2,2,3,3,4,4,5,5,6,6… – Hang Power Cleans @ 185/115lbs – Box Jumps @ 30/24″ **Rest 3 Minutes – 50 Get Ups

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600m Sprint @ 0 Minutes. 400m Sprint @ 6 Minutes. 200m Sprint @ 10 Minutes. 600m Sprint @ 14 Minutes. 400m Sprint @ 20 Minutes. 200m Sprint @ 24 Minutes. Then 8 Rnds – 100m Run – 8 Burpees

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2012 Regionals Workout 4 50 Back Squats @135/95lbs 40 Chin Ups 30 Chest to Overhead @135/95lbs 50 Front Squats @85/65lbs 40 Chin Ups 30 Chest to Overhead @85/65lbs 50 Overhead Squats @ 65/45lbs 40 Chin Ups 30 Chest To Overheads @ 65/45lbs