32 ADVANTAGE RD, HIGHETT 3190  
May 2014
 
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Warm Up: Tabata Banded Glute Bridges   1 Rep Max Back Squat   5 x Max Ring Dips Between Sets   Then   15 Minute AMRAP – 10 Wall Balls – 10 Chin Ups – 10 x 10m Shuttle Run – 10 Box Over Jumps @ 24″/20″

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12 Minutes, Every Minute On The Minute – 3 Strict Press   Straight Into   8 Minutes, Every Minute On The Minute – 3 Push Press   Then   1 Round – 2 Minutes Max Calories Air Bike – 2 Minutes Max Distance Dog Sled @ 90/55lbs – 2 Minutes Max Cal Row – 800m Run – 400m Run – 250m Run   **Rest 1 Minute Between Stations

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3 x 3 Dead Lift   Accrue 30 Strict Chin Ups Between Sets   Then   2 Rounds x 6 Minutes 15-12-9-6-3 – Overhead Squats @ 95/65 lbs – Double Unders x3 Then, Max Reps Toes To Bar In Time Remaining   **Rest 5 Minutes Between Rounds

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- 1600m Run   Rest 3 Minutes   – 1200m Run   Rest 2 Minutes   – 800m Run   Rest 1 Minute   – 400m Run

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10 x 3 Back Squat @ 85% Of 1RM +30/20lbs   Then   8 Minute AMRAP – 8 Bar Facing Burpees – 8 Power Snatches @ 115/75lbs

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Rest Day

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Choose 3 Skills/Weaknesses To Work On For 40 Minutes   Then   3 Rounds x 4 Minutes – 30/24 Cal Row – 30m Overhead Barbell Walk @ 185/115lbs (3 x 10m) – Max Reps Muscle Ups   **Rest 2 minutes between rounds. Barbell must be dropped and picked up again at each turnaround point.

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7 x 5 Back Squat @ 80% Of 1RM +30/20lbs   3 Rep Max Strict Deficit Handstand Push Up Between Sets   Then   1 Minute Rounds – 6 Clusters   **30 Seconds Rest Between Rounds   Starting weight is 115/55lbs. After each round if all 6 reps are completed within the minute, 10lbs is added to the bar. If all 6 reps are not completed, the weight does not change and two more rounds […]

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5 x 5 Power Clean (Touch And Go)   5 x 1 Minute Planks Between Sets   Then   “Helen”   3 Rounds – 400m Run – 21 KB Swings @ 24/16kg – 12 Chin Ups   To Finish   3 x 90 Second Max Efforts Air Bike For Calories

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3-3-3-3-3-3-3 Push Jerk   5 x 10 Bent Over Barbell Rows Between Sets   Then   15 Minute AMRAP – 300m Row – 12 Ring Dips At Top Of Muscle Up – 12 Wall Balls