32 ADVANTAGE RD, HIGHETT 3190  
July 2013
 
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Rest Day

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3 x 3 Squat Clean Accrue 30 Strict Chin Ups between sets Then 15-10-5 – Squat Clean @135/95lbs – Box Over Jumps 24/20″ – Toes to Bar ** 250m Run after Each Round

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Rest Day

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5 Rep Max Press Then 2 x Max Reps Push Press @ 5RM Press Weight Then 5 Rounds (10 Minute Cap) – 7 Dead Lifts @ 225/145lbs – 14 Wall Balls @ 20lbs to 10ft/14lbs to 9ft – 21 Double Unders Then For Time (10 Minute Cap) – 30 Burpee-Muscle Ups

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3 x 10 Good Mornings 5 x 10 Yellow Band Rows between sets Then 5 Rounds – 1st Minute – 10m Shuttle Runs – 2nd Minute – Burpees – 3rd Minute – Rest

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5 x 3 Back Squat Accrue 50 Hollow Rock to Supermans Between Sets Then 3 Rounds – 20 Thrusters @ 65/45lbs – 20 KB Swings @ 24/16kg – 20m Walking Lunge @ 45/25lbs Plate Overhead

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5 x 3 Floor Press Accrue 75 Chest to Bar Chin ups between Sets Then 10 Minute AMRAP – 3 Clean & Jerk @155/105lbs – 3 HSPU – 3 Pistols each leg

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7 5 Back Squat

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Work on the Muscle Snatch Then 3 x 3 Power Snatch Mobilise between sets Then 25-20-15-10-5 – Push Press @ 75/55lbs 5-4-3-2-1 – Muscle Up Then – 800m Run

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Rest Day