32 ADVANTAGE RD, HIGHETT 3190  
April 2016
 
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5 x 5 Push Press   Accrue 40 Strict Chin Ups Between Sets   Then   13 Minute AMRAP – 7 Shoulder To Overheads @ 135/95lbs – 35 Double Unders – 10 Box Jumps @ 24″/20″

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3 x 3 Dead Lift   Accrue 30 Strict Handstand Push Ups Between Sets   Then   7 Rounds (18 Minute Time Cap) – 15 Power Cleans @ 95/65lbs – 15 Toes To Bar – 15 Wall Balls

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5-5-5-5-5 Back Squat   5 x 15 Russian KB Swings Between Sets   Then   “Death By Row-Burpee”   For Time – 2km Row.   **During the Row, and at the end of the 1st minute, perform 1 Burpee. At the end of the 2nd minute, perform 2 Burpees. At the end of the 3rd minute, perform 3 Burpees etc. The workout is finished when the Row is completed or the required Burpees are not […]

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

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3 Rep Max Power Clean And Jerk (Touch And Go)   5 x 1 Minute Ski Ergs Between Sets   Then   12 Minute AMRAP – 10 Clean And Jerks @ 135/95lbs – 5/4 Muscle Ups – 8 Clean And Jerks @ 155/105lbs – 5/4 Muscle Ups – 6 Clean And Jerks @ 185/125lbs – 5/4 Muscle Ups – 4 Clean And Jerks @ 205/145lbs – 5/4 Muscle Ups – 2 Clean And Jerks @ […]

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Rest Day

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5 Rounds For Strength – 10 Front Rack Or Overhead Step Lunges (5 Per Leg Alternating) – 40m DB Farmers Walk (Increasing Weight) – 10 Ring Rows   Then   3 Rounds – 1 Minute: Dog Sled @ 90/55lbs – 1 Minute: Cals Air Bike – 1 Minute: Double Unders   **Rest 90sec Between Each Movement

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Choose Between   3 x 3 Dead Lift   5-5-5-5-5 Box Jumps (Increasing Height) And 5 x 10 Wall Balls Between Sets   Or   15 Minute AMRAP – 1 Dead Lift @ 355/245lbs – 6 Box Jumps @ 40″/30″ – 12 Wall Balls   Then   15 Minute AMRAP – 7 Power Snatches @ 135/95lbs – 250m Run

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10-10-10-10-10 Push Jerk   5 x 8 Pistols Per Leg Between Sets   Then   3 Minutes – 500/450m Row – Max Reps Toes To Bar   Rest 3 Minutes   3 Minutes – 500/450m Row – Max Reps Handstand Push Ups   Rest 3 Minutes   3 Minutes – 500/450m Row – Max Reps Toes To Bar   Rest 3 Minutes   3 Minutes – 500/450m Row – Max Reps Handstand Push Ups

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10 Rep Max Back Squat   5 x 20sec Weighted Planks Between Sets   Then   12 Minute AMRAP – 6 Sandbag Ground To Shoulder (3 Per Side) – 10 Sandbag Step Lunges (Back Rack, 5 Per Leg) – 6 Sandbag Facing Burpees – 10 Sandbag Dead Lifts   **Sandbag Weight @ 60/30kg