32 ADVANTAGE RD, HIGHETT 3190  
May 2014
 
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Rest Day

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5 x 7 Back Squat @ 75% Of 1RM +30/25lbs   Then   3 Rounds x 3 Minutes – 1 Minute Snatches @ 135/95lbs – 1 Minute Wall Balls – 1 Minute Clean & Jerks @ 135/95lbs   **Rest 1 Minute Between Rounds

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Rest Day

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5 x 5 Floor Or Bench Press   5 x 15-20 KB Swings Between Sets   Then   30-20-10 – Step Ups @ 24″/20″, With 2 x 16/12kg KBs At Side – Hand Release Push Ups – Chin Ups

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4 x 9 Back Squat @ 70% Of 1RM +30/25lbs   Then   5 Rounds – 5 Squat Cleans @ 165/105lbs – 10 Toes to Bar – 15 Cal Row

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3 x 5 Deficit Dead Lift   5 x 1 Minute Max Reps Double Unders Between Sets   Then   For Time, In Partners 12-10-8-6-4-2 – Dead Lift @ 345/225lbs – Muscle Up, Then Together   800m Run Checkout With 1 Medicine Ball @ 30/20lbs   **Dead Lifts and Muscle Ups performed alternating single reps. Switch Med Ball carry as needed.

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5-3-1-1-1 Strict Press   3 x 10 Calories Air Bike Between Sets   Then   15 Minute AMRAP – 15 Strict Press @ 50% Of Achieved 1RM – 40m KB Farmers Walk @ 32/24kg – 30 Air Squats   To Finish   100 Abmat Sit Ups

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Rest Day

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10 x 3 Back Squat @ 85% Of 1RM +20/15lbs   Then   For Time – 1km Row – 75 Wall Balls – 50m Overhead Walking Lunge @ 20kg/10kg Plate

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Rest Day