32 ADVANTAGE RD, HIGHETT 3190  
February 2014
 
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Rest Day

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1 Rep Max Back Squat   Then 1 Set For Max Reps @ 70% Of 1RM   Then   20 Minutes For Reps In Partners – 4 Mins Ring Dips – 4 Mins Russian KB Swings @ 32/24kg – 4 Mins Burpees – 4 Mins Row For Calories – 4 Mins 10m Shuttle Runs   **Alternate Work/Rest As Required

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5 x 3 Floor Press   5 x 1 Minute Weighted Planks Between Sets   Then   3 Rounds x 4 Minute AMRAP – 7 Chin Ups – 7 Box Over Jumps @ 24″/20″ – 25 Double Unders   **Rest 2 Minutes Between Rounds. Start Where You Finished The Previous Round.

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3 Rep Max, Then 1 Rep Max Clean And Jerk   Then   10-9-8-7-6-5-4-3-2-1 – Clean And Jerk @ 135/95lbs – Toes To Bar

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Strength Wod 10-8-6-4-2 – Front Squat @ 75% of 1RM – Strict Chin Up   Then   20 Minute Partner AMRAP – 400m Run

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20 Minute AMRAP – Partner Hill Sprints

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3 Rep Max Snatch Balance, Then   1 Rep Max Full Snatch   Accrue 75 Push Ups Between Sets   Then   3 Rounds – 10 Thrusters @ 95/65lbs – 10 Hang Power Snatches @ 95/65lbs – 15 Wall Balls – 15 KB Swings @ 24/16kg

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Rest Day

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1 Rep Max Overhead Squat   Then   In Partners – 800m Run Together Then, Alternating Work/Rest, Accrue – 50 Overhead Squats @ 65/35lbs – 100 Double Unders – 40 Overhead Squats @ 95/55lbs – 100 Double Unders – 30 Overhead Squats @ 115/70lbs – 100 Double Unders – 20 Overhead Squats @ 135/85lbs – 100 Double Unders – 10 Overhead Squats @ 155/105lbs, Then – 800m Run Together   Partners may break up sets […]

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3 x 3 Dead Lift   5 x Max Ring L-Sits Between Sets   Then   5 Rounds Scored For Total Reps – 1 Minute Power Cleans @ 165/105lbs – 1 Minute Bar Facing Burpees   **Rest 1 Minute Between Rounds