32 ADVANTAGE RD, HIGHETT 3190  
September 2013
 
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Rest Day

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3 x 7 Back Squat Accrue 50 Strict Chin Ups Between Sets Then 7 Rounds (20 Minute time cap) – 10 Step Lunges Per Leg In Front Rack @ 95/65lbs – 10 x 15m Shuttle Run

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3 x 3 Full Snatch Mobilise Between Sets Then 3 Rounds – 75 Double Unders – 50 KB Swings @ 16/12kg – 25 Burpees

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5 x 5 Push Press 5 x Max L-Sits Between Sets Then 13 Minute Partner AMRAP – 7 Handstand Push Ups – 10 Box Jumps @ 30″/24″ Round For Round, Alternating Work/Rest Rest 5 Minutes, Then 3 Each x Partner 500m Rows, Alternating Work/Rest

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7 x 3 Front Squat Accrue 50 Ring Dips Between Sets Then – 12 Thrusters @ 115/75lbs – 12 Chin Ups – Shift The 160/140kg Weight Plate Stack 12 Metres – 12 Thrusters @ 115/75lbs – 12 Chin Ups – Shift The 160/140kg Weight Plate Stack 12 Metres – 12 Thrusters @ 115/75lbs – 12 Chin Ups

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Warm Up Stretch and Jog Then 20 Minute AMRAP – Partner Hill Sprints

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1 Rep Max Squat Clean & Jerk Accrue 30 Muscle Ups between sets Then 21-15-9 – Power Cleans @135/95lbs – Toes to Bar – Burpees

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Rest Day

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10 – 3 – 1 Overhead Squat Work on Power Clean and Jerk between Sets Then Death by Clean & Jerk @ 135/95lbs Rest 5 Death by Burpee

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10-8-6-4-2 – Strict Chin Ups – Strict HSPU ** 1 Minute Plank between sets Then 15 Minutes to find 1 Rep max power snatch Then 12 Minute AMRAP – 20 Snatches @ 65/35lbs (hang for the 35lb bar) – 15/12 Cal Row – 16 Snatches @ 95/55lbs – 15/12 Cal Row – 12 Snatches @ 115/75lbs – 15/12 Cal Row – 8 Snatches @ 135/85lbs – 15/12 Cal Row – 4 Snatches @ 155/105lbs Then […]