32 ADVANTAGE RD, HIGHETT 3190  
August 2014
 
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Work On The Skills: – L-Sits – Pistols – Muscle Ups – Handstand Walk   Then   2 Rounds – 1 Minute: Calories Air Bike – 1 Minute: Double Unders – 1 Minute: Burpees – 1 Minute: 10m Shuttle Runs   **Rest 1 Minute Between Movements

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Every 90 Seconds For 10 Rounds – 1 Full Clean – 1 Front Squat   Then   3 Rounds x 4 Minutes 3,6,9,12,15…etc – Toes To Bar – Box Jumps @ 30″/24″ – Overhead Squats @ 135/95lbs   **Rest 2 minutes between rounds, restart each round at the beginning.

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5 x 20 Russian KB Swings   5 x 20 Kipping Ring Dips Between Sets   Then   5 Rounds – 5 Dead Lifts @ 315/205lbs – 9 Hand Release Push Ups – 13 Wall Balls

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6 x 8 Strict Press   6 x 30 Second Planks Between Sets   Then   2 Rounds x 5 Minutes – 15 Push Jerk @ 135/95lbs – 15 Chin Ups – 10 Push Jerk @ 135/95lbs – 10 Chin Ups – Max Cal Row   **Rest 5 Minutes Between Rounds

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Running Skills And Drills   Then   “Griff”   2 Rounds – 800m Run Forwards – 400m Run Backwards   OR   10 Rounds – 10m Sprint – 10 Burpees – 10m Recovery Jog   **Increase Sprint/Recovery Jog by 10 metres each round.

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12-9-6-3 Back Squat   Handstand Walk Practice Between Sets   Then   Every Minute On The Minute For As Long As Possible: – 8 Thrusters @ 95/65lbs – 2 Muscle Ups   **Minimum 8 Rounds.

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Rest Day

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15 Minutes To Find 3 Rep Max Dead Lift   Then   Every Minute On The Minute For 10 Minutes – 1 Dead Lift, Straight Into – 3 Strict Handstand Push Ups   Then   “Power Elizabeth”   21-15-9 – Power Cleans @ 135/95lbs – Ring Dips

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5 x 20 Wall Balls @ 30/20lbs   Accrue 3 Minutes Of Chin Up Bar Holds Between Sets, Bar At Eye Level   Then   “2013 Battle Of The Bluff Event 1 – Up And Down Chipper”   For Time – 25 Chin Ups – 25 Box Jumps @ 24″/20″ – 25 KB Swings @ 24/16kg – 25 Double Unders – 250m Run With Med Ball @ 20/14lbs – 25 Double Unders – 25 KB […]

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Every Minute On The Minute For 10 Minutes 1 x Complex – Snatch Grip Dead Lift – Hang Power Snatch – Hang Full Snatch – Snatch Balance   OR   – 3 Power Snatches – 3 Overhead Squats   Then   – 1000m Row   Rest 4 Minutes   – 750m Row   Rest 3 Minutes   – 500m Row   Rest 2 Minutes   – 250m Row