32 ADVANTAGE RD, HIGHETT 3190  
August 2017
 
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5 x 5 Strict Press   5 x 100 Single Unders Between Sets   Then   “Battle Of The Bluff 2014 Event 4 – Triplet Chipper”   8 Minutes – 70 Wall Balls – 35 Burpee – Jumps Over Plates – Max Distance Row

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5.5km (Approx) Foreshore Trail Run With 6 Intermittent Hill Sprints   **Run from Black Rock Clocktower to Masefield Ave pedestrian crossing and back. Hill Sprints: – Half Moon Bay Car Park (1st and 6th) – Half Moon Bay North Beach Ramp (2nd and 5th) – Edward St Beach Ramp (3rd and 4th)

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5-3-1 Back Squat   5 x 300m Ski Erg Between Sets   Then   9-7-5 – Squat Cleans @ 185/125lbs – Muscle Ups

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Rest Day

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8 Rounds – 1st Minute: 6 Strict Handstand Push Ups – 2nd Minute: 6 Strict Chin Ups   Then   For Time – 1 Mile Run   Rest 4 Minutes   – 800m Run   Rest 2 Minutes   – 400m Run

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4-4-4 Sumo Dead Lift   5 x 10 Inverted Row And 5 x 10 Toes To Bar Between Sets   Then   21-15-9 – Dead Lift @ 205/135lbs – Push Ups – Cals Air Bike

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7-7-7 Push Press   5 x 30sec Hollow Hold Between Sets   Then   For Time – 30 Wall Balls (All To 10ft) – 25 Box Jumps @ 24″/20″ – 20 Chin Ups – 15 Shoulder To Overheads @ 135/95lbs – 20 Chin Ups – 25 Box Jumps @ 24″/20″ – 30 Wall Balls (All To 10ft)

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20 Minutes To Warm Up Front Squat And Double Unders   Then   4 Minutes To Find 3 Rep Max Front Squat   Then, Straight Into   2 Minutes – Max Double Unders   Then   5 Rounds (5 Minute Time Cap) – 7 Power Cleans @ 115/75lbs – 7 Bar Facing Burpees   Rest 1 Minute   – 1km Row

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Rest Day

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5 Rep Max Power Clean (Touch And Go)   5 x 300m Ski Erg Between Sets   Then   20 Minute Partner AMRAP – 20 Power Cleans @ 185/125lbs – 40 Wall Balls – 20 Muscle Ups – 40 Wall Balls   **Alternate work/rest. Break up work in any way.   #jadeweek