32 ADVANTAGE RD, HIGHETT 3190  
April 2016
 
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5 x 40m Dog Sled (Increasing Weight)   5 x 10 DB Strict Press Between Sets   Then   20-16-12-8-4 – Toes To Bar – Burpees – Wall Balls

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Rest Day

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3 Rep Max Dead Lift   5 x 250m Ski Erg Between Sets   Then   10 Minutes To Find 1 Rep Max Power Clean   Then   5 Rounds – 1 Minute: Plank – 1 Minute: 20m Shuttle Runs – 1 Minute: Power Cleans @ 135/95lbs – 1 Minute: Rest

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5-5-3-3-1-1 Push Jerk   5 x 50 Double Unders Between Sets (As Fast As Possible)   Then   3 Rounds – 20 Cals Air Bike – 10 Bar Muscle Ups   **Rest 2 Minutes Between Rounds

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3 x 5 Back Squat   5 x 15 Ring Dips Between Sets   Then   20 Minute Partner AMRAP – 3000m/2700m Row – 100 Back Squats @ 135/95lbs – 1500m/1350m Row – 50 Back Squats @ 135/95lbs   **Alternate work/rest. Partition work as required.

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15 Minutes To Practice Sumo Dead Lift High Pull Technique   Then   “Collin”   6 Rounds – 400m Run With Sandbag @ 50lbs – 12 Push Presses @ 115/75lbs – 12 Box Jumps @ 24″/20″ – 12 Sumo Dead Lift High Pulls @ 95/65lbs   Lest We Forget

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

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30 Minutes To Find 1 Rep Max Squat Snatch   5 x 20m Walking Lunge With Plate Overhead   Then   3 Rounds – 15 Thrusters @ 95/65lbs – 15 Chin Ups – 5 Squat Snatches @ 135/95lbs – 5 Muscle Ups

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Rest Day

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5-5-3-3-1-1 Front Squat   5 x 20 Band Pull Aparts And Mobility Between Sets   Then   5-7 Rounds – 40m Dog Sled @ 90/55lbs – 10 Burpees – 10 Cals Air Bike   **Rest Approx 1 Minute Between Rounds