32 ADVANTAGE RD, HIGHETT 3190  
2013
 
---------------------------------------------------------------------

5 Rep Max Strict Press Then 2 Sets x Max Reps of Push Press @ your 5RM 3 Rep Max Weighted Strict Chin Up Between Sets Then “Helen” 3 Rounds – 400m Run – 21 KB Swings @ 24/16kg – 12 Chin Ups

---------------------------------------------------------------------

3 x 3 Deadlift 3 x 60 Second Plank Hold Then 13 Minute AMRAP – 13 Power Cleans @115/75lbs – 13 Wall Balls 20/14lbs Then 50 Overhead Squats to Finish

---------------------------------------------------------------------

Warm Up Stretch and run Then 20 Minute AMRAP – Partner hill sprints

---------------------------------------------------------------------

5 x 3 Back Squat 5 Rep Max Weighted Push Up between Sets Then 400m Run 3 Rounds x – 12 Back Squats @135/95lbs – 12 Push Ups 400m Run 3 Rounds x – 12 Kettlebell Swings @32/24kg – 12 Chin Ups 400m Run 3 Rounds x – 12 Thrusters @95/65lbs – 12 Toes To Bar

---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

5 x 5 Strict Press 5 x Max L-Sits Then 21-15-9 – Push Jerks @ 95/65lbs – Chest to Bar Chin Up ***Double the Push Jerks (42,30,18) Then 3 x 400m Run on 0,4 & 8 Minutes

---------------------------------------------------------------------

5 x 3 Power Clean 5 x Max 90 Second Wall Ball Sets Then 15 Minute AMRAP – 12 Deadlifts @ 155/105 – 9 Box Jumps @ 24/20″ – 6 HSPU

---------------------------------------------------------------------

5 Rep Max Front Squat 5 x Max Strict Ring Dips between Sets Then 10 Minutes to find 1 Rep Max Overhead Squats Then 5 Rounds – 10 Overhead Squats @ 135/95lbs – 50 Double Unders

---------------------------------------------------------------------

5 x 5 Front Rack Step Lunges (Per leg) 5 x 10 Bent over Barbell Row Then 3 Rounds – 7 Power Clean & Jerk @ 165/105lbs – 7 Muscle Ups – 250 m Run

---------------------------------------------------------------------

3 Rounds – Hill Climb – 25 Burpees Then 3 Rounds – 450m Sand Run – 150m Swim