32 ADVANTAGE RD, HIGHETT 3190  
July 2015
 
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Rest Day

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1 Minute Rounds – 7 Clean And Jerks   **30 Second Weight Change Between Rounds   Starting weight is 115/55lbs. After each round if all 7 reps are completed within the minute, 10lbs is added to the bar. If all 7 reps are not completed, the weight does not change and two more rounds are completed for max reps. Final bar is 175/115lbs. If the final bar is reached, 3 rounds will be completed at […]

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5 Rounds – 40m Dog Sled (Increasing Weight) – 8 Pistols Per Leg Alternating – 10m Handstand Walk   Then   5 Rounds – 1 Minute: Air Bike   **Score each round for lowest RPM after 10 seconds to reach max. Rest 3min 30sec between rounds.

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3 Rep Max Dead Lift   5 x 250m Ski Erg Between Sets   Then   5 Rep Max Power Snatch (Touch And Go)   Then   20 Minute AMRAP – 15 Cal Row – 10 Toes To Bar – 5 Snatches @ 135/95lbs   **Rest 30 Seconds Between Rounds

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4-4-4-4-4-4 Back Squat   Hip Mobility Between Sets   Then   3-6-9-12-15-18-21 (25 Minute Time Cap) – Wall Balls – KB Swings @ 24/16kg – Burpees   **250m Run After Each Round

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Rest Day

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3 Rep Max, Then 1 Rep Max Squat Clean   Double Under Or Triple Under Practice Between Sets   Then   9-7-5 – Cluster @ 165/105lbs – Bar Muscle Ups

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Rest Day

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8 Rounds – 1st Minute: 10 Chin Ups – 2nd Minute: 10 KB Swings – 3rd Minute: 30sec Air Bike   Then   Choose 1 Or 2 Movements/Skills To Work On

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3 x 8 Dead Lift   5 x 15 Ring Dips Between Sets   Then   “Rest Day”   5 Rounds – 400m Run – 500m Row