32 ADVANTAGE RD, HIGHETT 3190  
July 2017
 
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Rest Day

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3 Rep Max, Then 1 Rep Max Power Clean   Then   30 Power Cleans On Cadence @ 75% Of 1RM 1 Rep Every 20sec For 10 Minutes   Then   10 Minute AMRAP – 10 Box Jump Overs @ 24″/20″ – 10 Hand Release Push Ups – 10 KB Swings @ 32/24kg

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Every Minute On The Minute For 10 Minutes – 3-6 Strict Chin Ups   Then   Handstand Walk Practice Or Progressions   Then   “Row, Row, Row, Burpee”   For Time – 1000/900m Row, Equal Rest – 1000/900m Row, Equal Rest – 1000/900m Row, Equal Rest – 50 Burpees

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3-3-2-2-1-1 Dead Lift   3 x 10 Push Jerks Between Sets (Light, For Technique)   Then   For Time 20 x Complex Of: – 1 Dead Lift @ 155/105lbs – 1 Hang Power Clean @ 155/105lbs – 1 Push Jerk @ 155/105lbs   **Complete 50 Double Unders After Every 4 Complexes

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3-3-3-3-3 Pause Front Squat   5 x 15 Ring Dips Between Sets   Then   30-25-20-15-10-5 (15 Minute Time Cap) – DB Snatches @ 30/22.5kg (Alternating) – Toes To Bar

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Rest Day

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“Rich”   For Time – 13 Squat Snatches @ 155/105lbs, Then   10 Rounds – 10 Chin Ups – 100m Sprint, Then   – 13 Squat Cleans @ 155/105lbs

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Rest Day

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50 Strict Handstand Push Ups On Cadence 5 Reps Every Minute For 10 Minutes   Then   30 Muscle Ups On Cadence 3 Reps Every Minute For 10 Minutes   Then   10 Minutes – 1 Mile Run, Then AMRAP In Remaining Time Of – 25 Push Ups – 50 Air Squats

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5-5-5-5-5 Back Squat   5 x 8 DB Bench Rows Per Arm Between Sets   Then   In Partners, For Time (20 Minute Time Cap)   1st Athlete Completes: – 45/36 Cals Air Bike – 15 Burpees – 30/24 Cals Air Bike – 30 Burpees – 15/12 Cals Air Bike – 45 Burpees   At The Same Time, 2nd Athlete Completes: – 45 Burpees – 15/12 Cals Air Bike – 30 Burpees – 30/24 Cals […]