32 ADVANTAGE RD, HIGHETT 3190  
2015
 
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Rest Day   #sophweek

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3 x Complex, For Max Weight – 1 Dead Lift – 1 Power Clean – 1 Hang Power Clean   **Hands Must Stay On Bar For All 9 Lifts   Then   On A Running Clock, Complete As Many Rounds As Possible Following The Protocol:   0:00-2:00 – 6 Power Cleans @ 185/115lbs – 6 Wall Balls   2:00-4:00 – 6 Power Cleans @ 185/115lbs – 12 Wall Balls   4:00-6:00 – 6 Power Cleans […]

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6 Rounds – 1st Minute: 5 Strict Handstand Push Ups – 2nd Minute: 10 Toes to Bar – 3rd Minute: 10 Cals Air Bike   Then   4 Rounds – 100m Ski Erg – 10 DB Snatches @ 35/20kg (5 Per Arm, Alternating) – 8 Burpees (Jump To Touch Chin Up Bar) – 40 Double Unders   **On a running clock, start rounds at 0,5,10 and 15 minutes.   #sophweek

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6-6-6-6-6 Back Squat   3-5 x Burpee “Wheel Of Death” Between Sets (Increasing Height)   Then   Partner “Kelly”   5 Rounds (25 Minute Time Cap) – 400m Run – 30 Box Jumps @ 24″/20″ – 30 Wall Balls   **400m Run is completed together. Box Jumps and Wall Balls are split into one set of 15 each, alternate work/rest.   #sophweek

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3 Rep Max Dead Lift   Between Sets, Work On The Weakest Of: – Muscle Up – Bar Muscle Up – Kipping Chin Up   Then   20-16-12-8-4 – Dead Lifts @ 155/105lbs – Cals On Rower – Chin Ups   #sophweek

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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest   Or   Park Soccer!

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1-1-1-1-1-1-1 Power Snatch   Mobilise Between Sets   Then   4 Rounds – 1 Minute: Dead Ball Cleans @ 65/45kg – 1 Minute: 10m Shuttle Runs – 1 Minute: Toes To Bar   **Rest 1 Minute Between Rounds

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Rest Day

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4 x 8 Front Rack Step Lunges Per Leg   Accrue 30 Strict Handstand Push Ups Between Sets   Then   7 Rounds (18 Minute Time Cap) – 200m Row – 15 Wall Balls – 5 Muscle Ups

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3 x 3 Dead Lift   5 x 1 Minute Planks Between Sets   Then   15 Minutes To Find 3 Rep Max Power Clean (Touch And Go)   Then   3 Rounds 1 Minute: Power Cleans @ 75% Of 3RM 1 Minute: Air Bike (Score For Lowest RPM)   **Rest 1 Minute Between Each Movement