32 ADVANTAGE RD, HIGHETT 3190  
June 2013
 
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1RM Back Squat Accrue 100 Abmat Sit Ups Between Sets Then “Fran” 21-15-9 – Thrusters @ 95/65lbs – Chin Ups

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3 x 5 Press 3 x Max Barbell Farmers walk at 95/65lbs Then 20-16-12-8-4 – Wall Ball – Toes to Bar – KB Swing @ 32/24kg

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3RM Sumo Dead Lift 5 x Max L-Sit Between Sets Then 10,9,8,7,6,5,4,3,2,1 – Dead Lift @ Bodyweight – Burpee To Finish 5 x 1 Minute Rounds – Max 20m Shuttle Runs Rest 1 Minute Between Rounds

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5 x 3 Front Squats Accrue 50 Strict Ring Dips between Sets Then 5 Rounds – 7 Clean & Jerk @135/95lbs – 14 Push Ups – 21 Double Unders

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Pose Running warm ups. 6 x 200m sprints walk recovery 200m between Sets.

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Snatch Pull Technique 20 Minutes to find 1RM Full Snatch Then 3 Rounds x – 25 Hang Power Snatch @ 75/55 – 25 Wall Balls – 25 Toes To Bar Then, 1 Mile Run Check Out

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Rest Day

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7 x 3 Strict Press 5 x 5 L- Sit Then 3 x 3 Minute Rounds – Minute 1 – Chin Ups – Minute 2 – 10m Shuttle Run – Minute 3 – Box Jumps 24/20″ **Rest 2 Minutes Then 5 x Partner Banded Sprints

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12 Rep Max Back Squat Work on a skill or mobilise between sets Then 21-15-9 – Overhead Squat @95/65lbs – Burpee 9 Minute Cap or Rest Up To 9min, Then 4 min AMRAP Max Reps Muscle Ups

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3 x 3 Dead Lift Accrue 30 Strict HSPU Between Then 7 Minute AMRAP – 3 Power Cleans @ 185/115lbs – 2 Wall Climbs Finish With 100 Ab Mat Sit Ups