32 ADVANTAGE RD, HIGHETT 3190  
May 2013
 
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Rest Day

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10 Minute Volume Muscle Up Piece Then 10 Minutes to find 15 Rep Max Overhead Squat Then 5 Rounds – 10 Wall Balls – 5 Overhead Squats @135/95lbs

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5 x 3 Front Squat Accrue 30 Strict Chin Ups Between Sets Then 2 Rounds x – 25 Back Squats @155/105lbs – 25 Chin Ups Rest 2 Minutes 2 Rounds x – 15 KB Swings @32/24kg – 15 Burpees

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Clock will run for 20 Minutes – Deadlift on the Even Minutes – Strict HSPU on the odd Minutes Sets of 1, 3 or 5 on the deadlift. Consistent Sets of HSPU Then 4 x 3 Minute Rounds – 1st Minute – Box Jumps 30/24″ – 2nd Minute – 10m Shuttle Runs – 3rd Minute – Power Cleans @ 205/125lbs

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5 x 3 Strict Press 5 x 15 Toes To Bar between Sets Then 3 Rounds – 15 Burpees – 20 Push Press @75/55lbs – 25 Double Unders Then 3 x Partner 250m Runs

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20 Minute AMRAP Partner Hill Sprints

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3 x 3 Full Snatch Then 2012 Battle of the Bluff Event 5 (Final) 15 Minute AMRAP – 35 Thrusters @ 95/65lbs – 30 Chin Ups – 25 Power Snatches @ 95/65lbs – 20 Toes to Bar – 15 Overhead Squats @ 95/65lbs – 10 Handstand Push Ups

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Rest Day

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3 Rounds x – 15 KB Swings (Ascending weights) – 30 Double Unders Then 3 x 3 Power Clean Then “Kelly” – 5 Rounds for time – 400m Run – 30 Box Jumps 24/20″ – 30 Wall Balls

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5 x 5 Push Press 5 x Max L-Sits between Sets Then “Ryan” – 5 Rounds for time – 7 Muscle Ups – 21 Burpees (Jump to touch 6″ above Max Reach)