32 ADVANTAGE RD, HIGHETT 3190  
April 2014
 
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3 x 5 Hang Power Snatch   5 x 1 Minute Planks Between Sets   Then   Double Tabata, Alternating Movements – Squat Jumps – Ab Mat Sit Ups   Rest, Then   In Partners – 3km Row   **Alternating 250m Work/Rest

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5 Rep Max Strict Press   Then 2 x Max Reps Push Press @ 5RM Strict Press Weight   Then   6 Rounds, Performed With A Single Kettlebell @ 24/16kg – 6 Single Arm Dead Lifts – 6 Single Arm Russian Swings – 6 Single Arm Snatches – 6 Single Arm Push Press   **Alternating Left/Right Arms Each Round   To Finish   Team Suicide Shuttle Runs

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Warm Up: Tabata Banded Glute Bridges   4 x 9 Back Squat @ 70% of 1RM   Mobilise Between Sets   Then   7 Rounds – 7 Overhead Squats @ 95/65lbs – 7 Chin Ups – 7 Burpee – Side Jumps

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16 Minutes – Every Odd Minute: 2 Dead Lifts – Every Even Minute: Max Unbroken Ring Dips   Then   10 Rounds x 1 Minute – 3 Clean & Jerks @ 185/115lbs – Then Max Reps Double Unders   ** Rest 1 Minute Between Rounds

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Rest Day

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3 x 3 Full Clean   Accrue 30 Strict Handstand Push Ups Between Sets   Then   5 Rounds – 5 Full Snatches @ 135/95lbs – 10 Chest To Bar Chin Ups – 15 Box Jumps @ 24″/20″   Rest As Needed, Then   – 1 Mile Run

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Rest Day

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5 x 10 Bent Over Barbell Rows   5 x 10 Weighted Sit Ups Between Sets   Then   Max Height Box Jump   Then 12 Minute AMRAP 3, 6, 9, 12, 15…etc – Back Squat @ 185/115lbs **15 KB Swings @ 24/16kg After Each Set

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5 x 5 Strict Press   Shoulder Mobility Between Sets   Then   For Time – 20 Chest To Overheads @ 135/95lbs – 10 Burpee – Muscle Ups – 16 Chest To Overheads @ 135/95lbs – 8 Burpee – Muscle Ups – 12 Chest To Overheads @ 135/95lbs – 6 Burpee – Muscle Ups – 8 Chest To Overheads @ 135/95lbs – 4 Burpee – Muscle Ups – 4 Chest To Overheads @ 135/95lbs – […]

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3 x 3 Clean Pulls, Then 5 Rep Max Power Clean   5 x 1 Minute Planks Between Sets   Then   15 Minute AMRAP – 10 Hang Power Cleans @ 165/100lbs – 30 Air Squats – 50 Double Unders