32 ADVANTAGE RD, HIGHETT 3190  
2013
 
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10 Rep Max Back Squat Handstand Walk/Hold Practice Between Sets Then 5 Rounds – 400m Run – 500m Row

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3 x 10 Dead Lift Accrue 75 Push Ups Between Sets Then 10 Minutes To Find 3 Rep Max Touch And Go Power Snatch Then 13 Minute AMRAP – 3 Power Snatches @ 155/105lbs – 9 Toes To Bar – 27 Double Unders

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Rest Day

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3 x 5 Overhead Squat Then “2013 Battle Of The Bluff Final” 3 Rounds – 21 Wall Balls – 14 Overhead Squats @ 115/75lbs – 7 Muscle Ups / 7 Burpee-Chest To Bar Chin Ups

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Rest Day

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3 x 3 Power Clean 3 Rep Mex Weighted Chin Up Or Accrue 30 Strict Chin Ups Between Sets Then 3 Rounds – 400m Run – 21 Power Cleans @ 95/65lbs – 12 Handstand Push Ups

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3 x 3 Deadlift 3 Rep Max Weighted Ring Dip between sets Then 3 x 5 Minute Rounds – Slam Balls 15/9kg – Farmers Walk 32/24kg KB (each arm) – Burpees – Wall Balls – 10m Shuttle Runs ** 1 Minute per exercise, 1 Minute rest between rounds

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5 x 3 Push Press 3 x 60 Second Sumo Squat Hold Then 4 Rounds – 12 Back Squats @135/95lbs – 500m Row – 6 Push Press @135/95lbs

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3 x 5 Front Squat Then 10 Minutes To Work On Squat Clean Then Battle Of The Bluff 2013 Event 1 “Up And Down Chipper” – 25 Chin Ups – 25 Box Jumps @ 24″/20″ – 25 KB Swings @ 24/16kg – 25 Double Unders – 250m Run with Med Ball @ 20/14lbs – 25 Double Unders – 25 KB Swings @ 24/16kg – 25 Box Jumps @ 24″/20″ – 25 Chin Ups

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“Battle Of The Bluff 2013″   Event 1 – “Up And Down Chipper” (10min Time Cap)   – 25 Chin Ups – 25 Box Jumps @ 24″/20″ – 25 KB Swings @ 24/16kg – 25 Double Unders – 250m Run with Medicine Ball @ 20/14lbs – 25 Double Unders – 25 KB Swings @ 24/16kg – 25 Box Jumps @ 24″/20″ – 25 Chin Ups   Event 2 – “Clean-Pistol”   4 minutes to find […]