32 ADVANTAGE RD, HIGHETT 3190  
April 2013
 
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3 Rep Max Overhead Squat (Incl. long set) Accrue 30 Muscle Ups Between Sets Then “Nancy” 5 Rounds – 400m Run – 15 Overhead Squats @ 95/65lbs

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Rest Day

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3 x 3 Deadlift Practice Double Unders / Triple Unders and mobilise between sets. Then 50-40-30-20-10 – Double Unders – Ab Mat Sit ups ** Run 250m after each Rest 3 minutes – 40 Burpees Rest 2 minutes – 20 Burpees Rest 1 minute – 10 Burpees

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3 Rep Max Squat Clean (Touch and Go) Accrue 50 Ring Dips between sets Then 10 Minutes to find 1 Rep Max Hang Power Snatch Then 4 x 3 Minute Rounds scored for total reps 1st Minute – Hang Power Snatch @95/65lbs 2nd Minute – Box Over Jumps 24/20″ 3rd Minute – Chest to Bar Chin Up **Rest 1 Minute between Rounds

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3 x 3 Push Jerk 3 Rep Max Weighted Chin Up between sets Then 10 Minutes to find 1 Rep Max Power Clean Then 10 Minute AMRAP 10 Clean & Jerk @115/75lbs 10 Toes to Bar 8 Clean & Jerk @135/95lbs 10 Toes to Bar 6 Clean & Jerk @155/105lbs 10 Toes to Bar 4 Clean & Jerk @185/115lbs 10 Toes to Bar 2 Clean & Jerk @205/135lbs 10 Toes to Bar Max Reps Clean […]

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5 x 5 Back Squat 5 x 60 Second HS Hold between sets Then 10-8-6-4-2 – Back Squat @185/115lbs – Burpees – Wall Balls Then 50 HR Push Ups

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2 x 800m Run Then 2 x 400m Run Then 8 x 50m Sprint Rest as required between efforts.

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5 x 15 Chest to Bar Chin Ups 5 x 8 Pistols each leg Then 3 Rounds – 50 KB Swings 16/12kg – 50 Air Squats – 50 Push Press @65/45lbs – 50 Double Unders

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Rest Day

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7 x 3 Strict Press 4 x 90 Second Plank holds between sets Then 10 Minutes to find your 1 Rep Max Deadlift Then – 800m Run – 50 Burpees Rest 2 Minutes – 400m Run – 25 Burpees