32 ADVANTAGE RD, HIGHETT 3190  
March 2015
 
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5-5-5-5-5 Back Squat   10-10-10-10-10 Bent Over Barbell Rows Between Sets   Then   3 Rounds x 4 Minutes – 600/500m Row – Max Reps Full Cleans 165/105lbs   **Rest 4 Minutes Between Rounds

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5 x 5 Dead Lift   5 x 5 Push Press Between Sets   Then   7 Rounds (15 Minute Time Cap) – 7 Push Jerks @ 155/105lbs – 7 Box Over Jumps @ 24″/20″ – 7 Toes To Bar

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Rest Day

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Rest Day

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“Open Workout 15.2″   0:00-3:00, 2 Rounds – 10 Overhead Squats @ 95/65lbs – 10 Chest To Bar Chin Ups   3:00-6:00, 2 Rounds – 12 Overhead Squats @ 95/65lbs – 12 Chest To Bar Chin Ups   6:00-9:00, 2 Rounds – 14 Overhead Squats @ 95/65lbs – 14 Chest To Bar Chin Ups…etc   **Follow the same protocol until the 2 Rounds are not completed in the require time.

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Rest Day

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Choose 2 Or 3 Skills Or Weaknesses   Then   For Time, In Teams Of 3 – 100m Dog Sled @ 90/55lbs – 400/350m Row – 25/20 Cals Air Bike – 400m Run   **Work through in order, only move on when the athlete has cleared the movement in front.

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3 x 3 Dead Lift   5 x 8 Pistols Per Leg Between Sets   Then   10 Minutes To Find 5 Rep Max Power Clean (Touch And Go)   Then   15 Minute AMRAP – 6 Wall Balls – 4 Power Cleans @ 135/95lbs – 2 Muscle Ups

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4 x 8 Strict Press   4 x 1 Minute Air Bike Holding 70/60rpm Between Sets   Then   For Time – 20 Chest To Overheads @ 95/65lbs – 50 Double Unders – 16 Chest To Overheads @ 115/75lbs – 50 Double Unders – 12 Chest To Overheads @ 135/95lbs – 50 Double Unders – 8 Chest To Overheads @ 165/105lbs – 50 Double Unders – 4 Chest To Overheads @ 185/115lbs – 50 Double […]

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10 Rep Max, Then 1 Rep Max Back Squat   Accrue 30 Strict Handstand Push Ups Between Sets   Then   4 Rounds (20 Minute Time Cap) – 20 Cal Row – 20 Front Squats @ 115/75lbs – 20 Burpee – Side Jumps