32 ADVANTAGE RD, HIGHETT 3190  
August 2015
 
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Rest Day

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5-5-3-3-1-1 Push Press   5 x 8 DB Bench Rows Per Arm Between Sets   Then   3 Rounds – 10 Muscle Ups – 20m Handstand Walk

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5-5-3-3-1-1 Overhead Squat   5 x 15 Russian KB Swings Between Sets   Then   10,9,8,7,6,5,4,3,2,1 – Back Squats @ 225/155lbs – Double Unders x 3

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3 x 10 Stiff Legged Dead Lift   5 x 1 Minute Air Bike Between Sets   Then   7 Rounds (15 Minute Time Cap) – 300/250m Row – 3 Clean And Jerks @ 185/115lbs   **At time cap, complete the current round.

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20 Minutes – Every Odd Minute: 5 Strict Handstand Push Ups – Every Even Minute: 5 Strict Chin Ups   Then   5 x 40sec Weighted Planks   **80sec Rest Between Efforts   Then   15 Minute AMRAP In teams of 3, in relay format, perform as many rounds as possible of the shuttle run / 12 burpee complex.

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Rest Day

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1 Rep Max Squat Snatch   Mobilise Between Sets   Then   5 Rounds – 1 Minute: Max Reps Dead Ball Cleans – 1 Minute: Max Distance Prowler/Dog Sled @ 90/55 – 1 Minute: Max Reps Wall Balls @ 30/20lbs – 1 Minute: Rest   **10sec Transition Break Between Movements

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Rest Day

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5 Rounds (Not Timed) – 10 Bent Over Barbell Rows (Increasing Weight) – 10m Handstand Walk – 40m Plate Pinch Walk   Then   5 Rounds – 1 Minute: Max Cal Row – 1 Minute: Max Cals Air Bike   **Rest 4 Minutes Between Rounds

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5 x 3 Back Squat   Practice Split Jerk Technique Between Sets   Then   14 Minute AMRAP – 2,4,6,8,10,12,14…etc Front Squats @ 155/100lbs – 7 Push Ups – 10 Abmat Sit Ups