32 ADVANTAGE RD, HIGHETT 3190  
August 2017
 
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Rest Day

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5-3-1 Snatch Balance   5 x 10 Push Ups Between Sets   Then   For Time – 40 Chest To Bar Chin Ups – 45 Thrusters @ 75/55lbs – 50 DB Snatches @ 22.5/15kg – 55 Box Jumps @ 24″/20″ – 60m Single DB Front Rack Walking Lunge @ 22.5/15kg – 650m Row   #jadeweek

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5-6 Rounds (Not Timed) – 10 Stiff Legged Dead Lifts – 10 Bent Over Barbell Rows – 10/8 Cals Air Bike – 20m Prowler Push   Then   5 Rounds – 7 Dead Lifts @ 315/205lbs – 14 Toes To Bar   #jadeweek

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3-3-3-3-3 Back Squat   Accrue 30 Strict Chin Ups Between Sets (Upscale To L-Sit Chin Ups)   Then   For Time (20 Minute Time Cap) – 400m KB Farmer’s Walk @ 2 x 24/16kg, Then 4 Rounds – 60 Double Unders – 30 KB Swings @ 24/16kg – 15 KB Goblet Squats @ 24/16kg   #jadeweek

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5 Rounds – 90sec: 5 Strict Press – 90sec: 1 Minute Plank   Then   15 Minute AMRAP – 10 Push Jerks @ 135/95lbs – 10 Burpee – Side Jumps Over Bar – 250m Run   To Finish (Optional)   Handstand Walk/Hold Practice Or Shoulder Mobility   #jadeweek

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Rest Day

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1 Rep Max Power Snatch   Then   5 Minutes – 800m Run – Max Power Snatches @ 135/95lbs   Rest 2 Minutes   5 Minutes – 1000/900m Row – Max Power Snatches @ 135/95lbs   Rest 2 Minutes   5 Minutes – 50/40 Cals Air Bike – Max Power Snatches @ 135/95lbs

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Rest Day

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5-3-1 Hang Squat Clean   5 x 12 Toes To Bar Between Sets   Then   5 Rounds – 3 Hang Squat Cleans – 3 Bar Muscle Ups – 15 Wall Balls   **Rest up to 90sec between rounds. Choose weight on Clean to be as heavy as possible while remaining unbroken. Increase weight each round when possible.

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3 x 3 Dead Lift   5 x 300m Ski Erg Between Sets   Then   20 Minute Partner AMRAP – 400m Run   **Alternate Work/Rest