32 ADVANTAGE RD, HIGHETT 3190  
April 2013
 
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10-5-3 Back Squat 3 Rep Max Weighted Chin Up Between Sets Then For Time: – 400m Run – 25 Toes To Bar – 12 Front Squats @ 155/105lbs – 400m Run – 12 Front Squats @ 155/105lbs – 25 Toes To Bar – 400m Run

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3 x 3 Deadlift Accrue 30 Strict HSPU between sets Then 10 Minute AMRAP – 30 Double Unders – 15 Power Snatches 75/55lbs Finish with 100 AB Mat Sit Ups

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6 x 200m Sprint 200m Walk/Slow Jog Recovery

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20 Minutes to find your 1 Rep max Clean & Jerk Then “Grace” 30 Clean & Jerk @ 135/95lbs Then 30 Muscle Ups for time

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Rest Day

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3 Rep Max Floor Press 1 Rep Max KB Turkish Get Up Between Sets Then “Wood” 5 Rounds – 400m Run – 10 Burpee-Box Jumps @ 24″/20″ – 10 Sumo Dead Lift High Pull @ 95/65lbs – 10 Thrusters @ 95/65lbs Rest 1 Minute Between Rounds

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10 x 2 Front Squat Performed EMOTM Then 4 Rounds – 12 Back Squats @135/95lbs – 10 Wall Balls – 8 Burpees – 6 HSPU Then 4 x 60 second weighted plank.

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3 x 3 Dead Lift Mobilise what’s needed between sets. Then 12 Minute Partner AMRAP 1st Athlete Performs a Dead Lift Hold @ 225/155, Whilst 2nd Athlete Completes: – 12 Toes To Bar – 12 Box Jumps @ 24″/20″ Switch Movements on Completion Of Round. Reps Count Only When Bar is Held at Top of Dead Lift with Hips and Knees Locked Out.

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5 Rep Max Strict Press 5 x 12 Chest to Bar Chin Ups Then 2 x Sets of Max Rep Push Press at the same weight “Cindy” – 5 Chin Ups – 10 Push Ups – 15 Squats

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Pose running Skills and drills Then 4 x 400m Intervals (Slow jog recovery between efforts)