32 ADVANTAGE RD, HIGHETT 3190  
2016
 
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5 x 10 Back Squat (Technique Only)   5 x 1 Minute Planks Between Sets   Then   Battle Of The Bluff 2016 Event 1: “Start Your Engines”   For Time – 20/16 Cals On Ski – 15m Overhead Walking Lunge @ 15/10kg – 8 Dead Ball Cleans Over Alt. Shoulders @ 55/35kg – 15m Overhead Walking Lunge @ 20/15kg – 8 Dead Ball Cleans Over Alt. Shoulders @ 55/35kg – 15m Overhead Walking Lunge […]

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Battle Of The Bluff 2016   Event 1: “Start Your Engines”   For Time (11 Minute Time Cap) – 20/16 Cals On Ski – 15m Plate Overhead Walking Lunge @ 15/10kg – 8 Dead Ball Cleans Over Alt. Shoulders @ 55/35kg – 15m Plate Overhead Walking Lunge @ 20/15kg – 8 Dead Ball Cleans Over Alt. Shoulders @ 55/35kg – 15m Plate Overhead Walking Lunge @ 25/20kg – 8 Dead Ball Cleans Over Alt. Shoulders […]

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10 Rep Max Back Squat   5 x 10 Ring Dips Between Sets   Then   21-15-9 – KB Goblet Squats – Chin Ups   **250m Run After Each Round

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Rest Day

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3 x 3 Dead Lift   5 x 10 Toes To Bar Between Sets   Then   10 Minute AMRAP – 10 Dead Lifts @ 185/115lbs – 20 Step Ups (10/leg alternating) – 50 Double Unders   To Finish (Optional)   – 1km Row

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3 x 5 Bench Press   5 x 10 Bent Over Barbell Row Between Sets   Then   3 Rounds – 1 Minute: Bench Press @ 115/75lbs – 1 Minute: 10m Shuttle Runs – 1 Minute: Air Bike (Lowest RPM)   **Rest 1 Minute Between Each Movement

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3 x 5 Front Squat   Accrue 30 Strict Chin Ups Between Sets   Then   20 Minute Partner AMRAP 100-80-60-40-20 – Wall Balls (Alt 10′s) – Cals On Rower (Alt 25s-20s-15s-20s-10s)   **Alternate Work/Rest

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5 x 5 Push Press   5 x 20 Hollow Rocks And 3 x 300m Ski Erg Between Sets   Then   10,9,8,7,6,5,4,3,2,1 – Burpees – KB Swings @ 24/16kg x 2   To Finish   5 Each x Partner Banded Sprints

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

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1 Rep Max Squat Clean And Jerk   3 x 20 Toes To Bar   Then 3 Rounds – 500m Row – 10 Squat Cleans @ 165/115lbs – 7 Muscle Ups