32 ADVANTAGE RD, HIGHETT 3190  
September 2017
 
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5 x 5 Back Squat   Squat Position Mobility Between Sets   Then   15 Minute AMRAP – 2,4,6,8,10…etc Muscle Ups – 20 Air Squats – 250m Run

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3 x 3 Dead Lift   5 x 12 Toes To Bar Between Sets   Then   5 Rounds – 3 Power Cleans @ 165/115lbs – 15 Wall Balls – 3 Power Cleans @ 165/115lbs – 45 Double Unders

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5 x 5 Bench Press   5 x 8 Pistols Per Leg Alternating Between Sets   Then   12 Minute Partner AMRAP – 10 KB Swings @ 24/16kg – 8 Box Jumps @ 24″/20″   **Complete 1 full round whilst partner holds handstand. Switch at the end of each round. Work can only be completed whilst handstand is being held.

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

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10 Rep Max, Then 3 Rep Max Overhead Squat   Shoulder/Hip Mobility Between Sets   Then   For Time – 21 Overhead Squats @ 95/65lbs – 21 Chin Ups – 15 Overhead Squats @ 115/80lbs – 15 Chest To Bar Chin Ups – 9 Overhead Squats @ 135/95lbs – 9 Bar Muscle Ups

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Rest Day

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20 Minutes To Work On An Olympic Lift From The Hang   Then   For Time, In Partners – 100 Wall Balls – 30 Toes To Bar – 100 Box Jump Overs @ 24″/20″ – 30 Toes To Bar – 100 KB Swings @ 24/16kg – 30 Toes To Bar – 100 Burpees – 30 Toes To Bar   **Alternate work/rest, break up work as required.

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3-3-3-3-3 Push Jerk   5 x 300m Ski Erg Between Sets   Then   3 Rounds – 30 Push Jerks @ 95/65lbs – 20/16 Cals Air Bike – 60 Double Unders

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10 Rep Max Back Squat   Accrue 40 Strict Chin Ups Between Sets   Then   For Time – 9 Squat Cleans @ 135/95lbs – 9 Bar Facing Burpees – 7 Squat Cleans @ 165/115lbs – 9 Bar Facing Burpees – 5 Squat Cleans @ 195/135lbs – 9 Bar Facing Burpees – 3 Squat Cleans @ 225/155lbs – 9 Bar Facing Burpees – 1 Squat Clean @ 255/175lbs – 9 Bar Facing Burpees   To […]

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3 Rep Max Dead Lift   3 Rep Max Weighted Strict Ring Dip   Then   6 Rounds Of 3 Minutes – 500/450m Row or 400m Run – Max DB Snatches @ 30/20kg (In Remaining Time)   **Rest 3 minutes between rounds. Row in 1st, 3rd and 5th rounds, Run in 2nd, 4th and 6th rounds.