32 ADVANTAGE RD, HIGHETT 3190  
July 2015
 
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7 x 3 Back Squat   5 x 20 Hollow Rock Between Sets   Then   3 Rounds – 60m Dog Sled @ 90/55lbs – 250/200m Ski Erg – 10 Front Squats @ 135/95lbs – 12 Step Ups @ 30″/24″ (Alternating Legs)   **Start rounds @ 0,5 and 10mins on a running clock.

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20 Minutes – Every Odd Minute: 5 Strict Handstand Push Ups – Every Even Minute: 8 Bent Over Barbell Rows   Then   5 Rounds – 7 Push Jerks @ 165/105lbs – 14 Push Ups – 28 Double Unders

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Rest Day

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1 Rep Max Of The Complex – 1 Power Snatch – 1 Hang Power Snatch – 1 Hang Full Snatch   Then   “2013 Battle Of The Bluff Final”   3 Rounds – 21 Wall Balls – 14 Overhead Squats @ 115/75lbs – 7 Muscle Ups   To Finish   3 x 400m Runs   **Approx 2 x Rest Between Efforts

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Rest Day

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5-5-5-5-5 Push Press   5 x 8 Pistols Per Leg Between Sets   Then   “Fran”   21-15-9 – Thrusters @ 95/65lbs – Chin Ups   To Finish   “Jade’s Joy” Penalty Burpees

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20 Minutes To Find 1 Rep Max Clean And Jerk   Then   12 Rounds – 2 Power Cleans @ 185/115lbs – 4 Box Jumps @ 30″/24″ – 6 Burpees

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5 x 500m Row @ 0,5,10,15 and 20mins   Then   12 x Agility Runs   **1 Effort Each 1m 45sec   To Finish   2 x 90sec Max Cals Air Bike   **Rest As Needed Between Efforts

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5-5-5-5-5 Back Squat   5 x 300m Ski Erg Between Sets   Then   20 Minute AMRAP – 10 Goblet Squats @ 24/16kg KB – 10 Toes To Bar – 50 Double Unders   **Rest 30 Seconds Between Rounds

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Rest Day