32 ADVANTAGE RD, HIGHETT 3190  
April 2015
 
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5km Run   Then   Work On Any Skill Or Weakness

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10-10-10 Back Squat   Handstand Walk Practice Between Sets   Then   12 Minute AMRAP – 3 Muscle Ups – 4 Handstand Push Ups – 5 Front Squats @ 165/105lbs   To Finish   3 x 300m Ski Erg   **Rest As Required Between Sets

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3-3-3-3-3 Deficit Dead Lift   5 x 1 Minute Planks Between Sets   Then   For Time – 500m Row – 50 KB Swings @ 24/16kg – 25 Barbell Step Ups @ 95/65lbs – 1km Row – 25 Barbell Step Ups @ 95/65lbs – 50 KB Swings @ 24/16kg – 500m Row   **Barbell step ups @ 95/65lbs in back rack to 24″/20″ box.

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1-1-1-1-1-1-1 Split Jerk   Shoulder Mobility Between Sets   Then   15 Minute AMRAP – 7 Push Jerks @ 115/75lbs – 7 Toes To Bar – 20 Double Unders

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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest

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30 Muscle Ups For Time   Or Muscle Up Practice Or Work On A Kipping Movement   Then   “Ship”   9 Rounds – 7 Squat Cleans @ 185/115lbs – 8 Burpee – Box Jumps @ 36″/28″   Lest We Forget

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Rest Day

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3-3-3-3-3 Push Jerk   5 x 200m Ski Erg For Technique Between Sets   Then   3 Rounds – 75sec: Max Distance Dog Sled @ 90/55lbs (20m Turnaround) – 75sec: Max Reps Power Snatches @ 75/55lbs – 75sec: Max Distance Ski Erg – 75sec: Rest   **15sec Transition Between Movements

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10-10-10-10-10 Bent Over Barbell Row   5 x 8 Pistols Per Leg, And Accrue 50 Strict Ring Dips Between Sets   Then   20 Minute Partner AMRAP – 400m Run   **Alternate Work/Rest

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3 Rep Max, Then 1 Rep Max Of The Complex: – 1 Dead Lift – 1 Power Clean – 1 Hang Power Clean   5 x 15 Toes To Bar Between Sets   Then   20 Minute AMRAP – 7 Burpees – 14 KB Swings @ 24/16kg – 21 Double Unders