32 ADVANTAGE RD, HIGHETT 3190  
October 2017
 
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5 Rep Max, Then 2 Rep Max Front Squat   5 x Max Reps Strict Ring Dips Between Sets   Then   For Time, In Partners – 1200m Row Each – 900m Row Each – 600m Row Each – 300m Row Each   **Alternate Work/Rest

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3-3-3-3-3 Power Clean (Touch And Go)   5 x 8 Pistols Per Leg Alternating Between Sets   Then   10 Minute AMRAP – 10 Power Cleans @ 115/80lbs – 10 Burpees – 10 Box Jump Overs @ 24″/20″ (Long Edge)

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4 Rounds – 300m Slow Jog – 200m Moderate Run – 100m Fast Run – 300m Slow Jog – 200m Moderate Run – 100m Fast Run   **Rest 2 Minutes Between Rounds   #tracksunday

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5-5-5 Overhead Squat   Accrue 20 Bar Muscle Ups Between Sets   Then   For Time – 20 Overhead Squats @ 135/95lbs – 100 Double Unders – 20 Dead Ball Cleans @ 65/45kg – 100 Double Unders

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Rest Day

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8 Rounds – 1st Minute: 5 Strict Handstand Push Ups – 2nd Minute: 2 DB Snatches (1 Per Arm)   Then   24 Minute Partner AMRAP – 5 x 20 KB Swings @ 24/16kg Each – 5 x 250m Run Each – 5 x 12 Toes To Bar Each   **Alternate Work/Rest

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Every Minute For 15 Minutes – 1 Hang Squat Clean   Then   4 Rounds – 200/170m Ski Erg – 16/12 Cals Air Bike – 15 Burpee-Jumps To Touch Target   **Rest As Required Between Rounds

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10-10-10 Stiff Legged Dead Lift   5 x 20sec Weighted Planks Between Sets   Then   5 Rounds – 15 Chin Ups – 15 Dead Lifts @ 185/125lbs – 15 Weighted Abmat Sit Ups @ 15/10lb Plate Overhead

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10 Rep Max Back Squat   5 x 8 DB Bench Rows Between Sets   Then   3 Rounds – 7 Push Presses @ 165/110lbs – 14 Wall Balls – 21 Double Unders   Then, Straight Into   3 Rounds – 7 Push Presses @ 165/110lbs – 14 Box Jump Overs @ 24″/20″ – 21 Cal Row

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6 x 100m Sprints   **Increase effort with each sprint following @ 75%, 80%, 85%, 90%, 95% and 100%.   Then   2 Rounds   – 100m Slow Jog – 100m Moderate Run – 100m Fast Run   – 200m Slow Jog – 200m Moderate Run – 200m Fast Run   – 300m Slow Jog – 300m Moderate Run – 300m Fast Run   **Recovery walk after each fast run back to required starting point. […]