32 ADVANTAGE RD, HIGHETT 3190  
May 2017
 
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Rest Day

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3 Rep Max Dead Lift   Mobilise Between Sets   Then   For Time – 30 Cals Air Bike – 20 Burpee-Box Jump Overs @ 24″/20″ – 10 Dead Ball Cleans @ 65/45lbs   Then   9-7-5 – Muscle Ups – Deficit Handstand Push Ups

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Rest Day

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6 Rounds – 1st Minute: 4 Front Squats – 2nd Minute: 10 Toes To Bar   Then   4 Rounds – 40m Overhead Walking Lunge @ 25/15kg Plate – 400m Run

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3-3-3-3 Hang Power Snatch   5 x 40m Single Arm DB Farmer’s Walk Between Sets   Then   10 Rounds (20 Minute Time Cap) – 6 Burpees – 12 DB Snatch @ 30/20kg (6/Arm Alternating) – 24 Double Unders

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10 Rep Max Bench Press   5 x 20 Hollow Rocks Between Sets   Then   15 Minute AMRAP, In Teams Of 3 – 40m Dog Sled @ 90/55lbs – Hand Release Push Ups – Step Ups @ 30″/24″   **Rotate through movements at the completion of the Dog Sled.

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10 Rep Max Back Squat   5 x 12 Chest To Bar Chin Ups Between Sets   Then   20,18,16,14,12,10,8,6,4,2 (20 Minute Time Cap) – Wall Balls – Cals On Rower

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Rest Day

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Choose One Or More Of The Olympic Lifts To Work On: – Clean – Snatch – Jerk   Mobilise Between Sets   Then   10,9,8,7,6,5,4,3,2,1 – Dead Lifts @ 275/185lbs – Bar Facing Burpees

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Rest Day