32 ADVANTAGE RD, HIGHETT 3190  
February 2013
 
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Rest Day

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3 Rep Max Thruster Then 1 Rep Max Squat Clean 5 x Max L-Sits “Squat Grace” 30 Squat Clean & Jerk @ 135/95lbs Rest 3 Minute 120 Double Unders (4 Minute cap) Rest 1 Minute 60 Ab Mat Sit Ups Rest 1 Minute 30 Burpees

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With a Continuous clock for 20 Minutes Perform: 10 x 2 Deadlifts on Odd Minutes (Heavy) 10 x 6 Kipping HSPU on Even Minutes (Kipping) Then 10 Minute Volume Muscle Up Piece 1 or 2 Muscle Ups every 20 Seconds until you complete 30 Muscle Ups. Then 15 Minute AMRAP – 3 Rnds x Cindy – 250m Run

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3 x 3 Power Clean 5 x 8 Push Press “Whitman” – 7 Rounds – 15 KB Swings 24/16kg – 15 Power Cleans 95/65lbs – 15 Box Jumps 24/20″

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12 Rep Max Back Squat Accrue 30 Strict Chin Ups & 30 Strict Ring Dips between sets. 4 Minutes Max Thrusters @95/65lbs 3 Minutes Max Chin Ups 2 Minutes Max Thrusters @95/65lbs 1 Minute Max Chin Ups Rest 5 Minutes Then 3 Rounds x – 400m Run – Max Box Over Jumps @24/20″ (up to 3 Minutes) **Rest 2 Minutes between Rounds

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In partners 20 minutes to perform as many 400′s as possible. One partner runs while the other partner rests. Then In partners, 10 Minutes to perform max Burpees. Alternate between work and rest each minute.

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5 x 5 Floor Press 5 x Max L-Sit between sets Then 10,9,8,7,6,5,4,3,2,1 – Front Squats @135/95lbs – Burpees – Chin Ups ** Rest 1 Minute, then 3 Minutes to perform as many Double Unders as Possible

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Rest Day