32 ADVANTAGE RD, HIGHETT 3190  
2016
 
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Rest Day

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3 x 3 Power Snatch   Shoulder Mobility Between Sets   Then   14 Minute Partner AMRAP – 10 Front Squats Each @ 155/105lbs – 10 Toes To Bar Each – 8 Front Squats Each @ 185/120lbs – 10 Toes To Bar Each – 6 Front Squats Each @ 205/135lbs – 10 Toes To Bar Each – 4 Front Squats Each @ 225/150lbs – 10 Toes To Bar Each – 2 Front Squats Each @ […]

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5 x 5 Strict Press   5 x 20 Hollow Rocks Between Sets   Then   5 Rounds (20 Minute Time Cap) – 15 Chin Ups – 15 Shoulder To Overheads @ 115/80lbs – 250m Run

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2-2-2-2-2 Dead Lift   5 x 50 Double Unders Between Sets   Then   10 Minutes To Find 3 Rep Max Power Clean (Touch And Go)   Then   For Time – 60 Box Jump Overs @ 24″/20″ – 30 Power Cleans @ 185/125lbs   To Finish   1 Minute – Max Cals Air Bike Sprint

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5 x 5 Back Squat   Accrue 30 Strict Handstand Push Ups Between Sets   Then   15 Minute AMRAP 5,10,15,20,25….etc – Wall Balls – Cals On Rower – Burpees

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Rest Day

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Practice Snatch Balance Or Overhead Squat   Then   5-3-1 Squat Snatch   Then   7 Minute AMRAP 1,2,3,4,5….etc – Squat Snatches @ 115/75lbs – Muscle Ups   Rest 3 Minutes   For Time – 30 Overhead Squats @ 115/75lbs – 800m Run

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Rest Day

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5-5-5 Strict Press, Then 5-5-5 Push Press   Accrue 30 Strict Chin Ups Between Sets   Then   4 Rounds x 3 Minutes – 15 x 20m Shuttle Runs – 15 Toes To Bar – Max Reps Burpees   **Rest 3 Minutes Between Rounds

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5-5-5-5-5 Back Squat   5 x 20sec Hollow Holds Or 5 x 20 Hollow Rocks Between Sets   Then   12 Minute AMRAP – 100 Wall Balls – 200 Double Unders – 50 Ring Dips