32 ADVANTAGE RD, HIGHETT 3190  
October 2014
 
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Rest Day

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5 x 10 Bent Over Barbell Row   5 x 5 Single Leg Box Jumps Per Leg Between Sets   Then   2 Rounds 90sec: Distance Dog Sled @ 90/55lbs 90sec: Abmat Sit Ups 90sec: Box Over Jumps @ 24″/20″ 90sec: Push Ups   **Rest 30 Seconds Between Movements

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15 Minutes To Find 3 Rep Max Dead Lift   Then   30 Minute Partner AMRAP – 2000m Row – 100 Power Cleans @ 135/95lbs – 30 Muscle Ups – 60 Power Snatches @ 115/75lbs – 30 Muscle Ups   **Alternate Work/Rest As Required

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5 x 5 Back Squat   5 x Max Reps Strict Press (Target 10 Reps)   Then   10 Minute AMRAP – 10 Front Squats @ 155/105lbs – 10 Push Jerks @ 155/105lbs – 10 Bar Facing Burpees   Rest 3 Minutes   – 200 Double Unders

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“Band Aid” Choose 2 Of The Following: – 5km Run – 5km Row – 150 Burpees – 100 Cal Air Bike (Old)/150 Cal (New)

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Park Soccer!

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1-1-1-1-1 Clean And Jerk   Shoulder And Hip Mobility Between Sets   Then   For Time – 50 Cal Row – 7 Overhead Squats @ 155/100lbs – 40 Box Jumps @ 30″/24″ – 7 Overhead Squats @ 155/100lbs – 30 Burpees – 7 Overhead Squats @ 155/100lbs – 20 Muscle Ups

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Rest Day

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16 Minutes Every Odd Minute: 3 Dead Lifts Every Even Minute 5 Push Presses   Then   4 Rounds (6 Minute Time Cap) – 9 Thrusters @ 115/75lbs – 9 Chin Ups   Rest 5 Minutes   4 Rounds (6 Minute Time Cap) – 9 Power Cleans @ 115/75lbs – 9 Toes To Bar

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7-7-7-7 Back Squat   5 x 1 Minute Planks Between Sets   Then   20 Minute Partner AMRAP – 400m Run   **Alternating Work/Rest