32 ADVANTAGE RD, HIGHETT 3190  
September 2014
 
---------------------------------------------------------------------

7 x 3 Front Squat   7 x 30sec Handstand Hold Or 1 Arm Handstand Hold Practice Between Sets   Then   4 Rounds – 15 Back Squats @ 155/105lbs – 15 Toes To Bar – 75 Double Unders

---------------------------------------------------------------------

5-5-3-3-1-1 Power Clean   5 Rep Max Weighted Push Up Between Sets   Then   21-15-9 – Power Cleans @ 135/95lbs – Chin Ups   Rest 2 minutes   – 1km Row   Rest 2 Minutes   – 800m Run   Rest 2 Minutes   – 50 Burpees

---------------------------------------------------------------------

Park Soccer!!

---------------------------------------------------------------------

3 Rep Max, Then 1 Rep Max Split Jerk   Rowing Technique Between Sets   Then   30 Minute Partner AMRAP – 3km Row – 150 Wall Balls – 30 Muscle Ups   **Alternate work/rest, partition work in any way.

---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

3-3-3-3-3 Overhead Squat   3 Rep Max Weighted Chin Up Between Sets   Then   “Squat Isabel”   For Time – 30 Full Snatches @ 135/95lbs   To Finsh   “Jade’s Joy” Penalty Burpees

---------------------------------------------------------------------

30 Minutes To Work On 2 Or 3 Skills/Weaknesses   Then   4 x 800m Run @ 0,8,16 and 24mins

---------------------------------------------------------------------

3 x 3 Dead Lift   5 x 15 Strict Ring Dips Between Sets   Then   4 Rounds – 1 Minute: Max Reps Single Arm DB Snatches, Alternating Arms @ 35/20kg – 2 Minutes: Max Cal Row   **Rest 2 Minutes Between Rounds

---------------------------------------------------------------------

3-3-3-3-3 Back Squat   Accrue 30 Strict Handstand Push Ups Between Sets   Then   5 Rounds – 1 Minute: Clusters @ 135/95lbs – 1 Minute: Burpee – Side Jumps   **Rest 1 Minute Between Rounds

---------------------------------------------------------------------

Park Soccer!!