32 ADVANTAGE RD, HIGHETT 3190  
May 2015
 
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3 x 5 Overhead Squat   5 x 15 Russian KB Swings Between Sets   Then   9-7-5 – Overhead Squats @ 165/105lbs – Muscle Ups

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3 x 3 Sumo Dead Lift (All Single Pulls)   Accrue 40 Strict Chin Ups Between Sets   Then   15 Minutes To Find 1 Rep Max Power Clean   Then   5 Minute AMRAP – Power Cleans @ 85% Of 1RM

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3-3-3-3-3 Push Jerk   5 x 1 Minute Weighted Planks Between Sets   Then   3 Rounds – 75sec: Max Distance Dog Sled @ 90/55lbs – 75sec: Max Reps Push Jerks @ 135/95lbs – 75sec: Max Distance Ski Erg   **15sec Transition Between Movements

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5 Rounds For Strength – 5 Back Squats – 15 Toes To Bar   Then   In Partners, 5 Rounds Each Of – 250/220m Row – 16 Wall Balls – 8 Burpees   **Alternate work/rest, change at end of round.

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

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7-7-7-7-7 Stiff-Legged Dead Lifts   5 x 7 Muscle Ups Between Sets   Then   For Time – 20 Burpees – 10 Dead Lifts @ 185/115lbs – 20 Box Jumps @ 24″/20″ – 10 Dead Lifts @ 185/115lbs – 20 Handstand Push Ups – 10 Dead Lifts @ 185/115lbs – 20 Box Jumps @ 24″/20″ – 10 Dead Lifts @ 185/115lbs – 20 Burpees

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Rest Day

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3-3-3-3-3 Front Squat   5 x 150m Ski Erg Between Sets   Then   10 Minutes To Find 3 Rep Max Power Clean (Touch And Go)   Then   For Time – 3 Power Cleans @ 185/115lbs – 3 Wall Balls – 3 Power Cleans @ 185/115lbs – 6 Wall Balls – 3 Power Cleans @ 185/115lbs – 9 Wall Balls – 3 Power Cleans @ 185/115lbs – 12 Wall Balls – 3 Power Cleans […]

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4-4-4-4-4-4 Strict Press   Hip And Shoulder Mobility Between Sets   Then   10 Minute AMRAP – 10 Push Presses @ 75/55lbs – 10 x 10m Shuttle Runs   Then   12 Minutes, in teams of 3, complete as long as possible on Air Bike holding at least 80/65rpm. When it drops below, immediately switch with teammate. Work though team on rotation, 1 work, 2 rest.

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5 Rounds For Strength – 7 DB Snatches Per Arm – 40m BB Farmers Walk (20m Turnaround) – 20 Band Pull Aparts   Then   “2014 Battle Of The Bluff Final”   For Time (12 Minute Time Cap) – 50 Double Unders – 10 Snatches @ 115/75lbs – 40 Toes To Bar – 10 Snatches @ 115/75lbs – 30 Box Jumps @ 30″/24″ – 10 Snatches @ 115/75lbs – 20 Muscle Ups (Scale: Burpee-Chest To […]