32 ADVANTAGE RD, HIGHETT 3190  
July 2013
 
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10-3-1 Overhead Squat 3 Rep Max Floor Press Then 4 x 3 Minute Rounds – 20 Wall Balls – Max Unbroken Set of Muscle Ups or Chin Ups (Single Attempt) – Max Reps Burpees up to 3 minutes **Rest 1 Minute Between Rounds

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3 x 3 Deadlift Accrue 30 HSPU between Sets Then 5 Rounds – 5 Clean & Jerk @135/95lbs – 10 Burpees *Equal rest in between rounds

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3 x 3 Strict Press 1 Rep max Front Squat between sets. 21-15-9 Back Squat @ 205/125lbs – 400m Run after each set *** 100 Double Under Check out. Then 5 Rounds – 10 Chest to Bar Chin Ups – 10 HR Push Ups

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20 Minute AMRAP (involving) – Dumbell Snatch – Sled Pulls – Plank Holds

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3 Rep Max Clean & Jerk Then 2009 Games Chipper – 15 Squat Cleans @ 155/100lbs – 30 Toes To Bar – 30 Box Jumps@ 24″/20″ – 15 Muscle Ups – 30 KB Push Press @ 16/12kg – 30 Double Unders – 15 Thrusters @ 135/95lbs – 30 Chin Ups – 30 Burpees – 300ft Walking Lunge @ 45/25lb Plate Overhead

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Rest Day

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3 x 3 Full Snatch 5 x Max L-Sits between Sets “Isabel” – 30 Snatches @135/95lbs Then 10 Minute AMRAP – 10 Burpees – 50m Run (2 x 25m) **Rest 1 Minute Between Rounds

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10-5-3 Front Squat Accrue 30 Strict Handstand Push Ups Between Sets Then 9, 7 and 5 Reps each of – Squat Clean and Thruster @ 165/105lbs – Muscle Up

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3 x 3 Dead Lift 5 x 8 Pistols per Leg Between Sets Then “Helen” 3 Rounds – 400m Run – 21 KB Swings @ 24/16kg – 12 Chin Ups

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5 x 5 Push Press 1 Rep Max Back Squat Between Sets Then 3 Rounds 1 Minute – Ring Dips 1 Minute – Abmat Sit Ups 1 Minute – 10m Shuttle Run 1 Minute – Double Unders 1 Minute Rest Between Rounds