32 ADVANTAGE RD, HIGHETT 3190  
October 2017
 
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5 x 5 Push Press   5 x 12 Kipping Chin Ups Between Sets   Then   For Time – 20 Handstand Push Ups – 250m Run – 15 Thrusters @ 135/95lbs – 250m Run – 10 Muscle Ups

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Rest Day

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Every Minute On The Minute For 10 Minutes – 2 Front Squats (mins 1-5), Then – 1 Front Squat (mins 6-10)   Then   For Time, In Partners – 2km Row (1km Each) – 150 DB Snatches @ 22.5/15kg (75 Each) – 2km Row (1km Each)   **Alternate work/rest. Complete all required work on each movement before changing athlete.

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5-5-3-3-1-1 Bench Press   Accrue 30 Strict Chin Ups Between Sets   Then   For Time – 800m Run – 21 Ring Dips – 21 Wall Balls @ 30/20lbs – 400m Run – 15 Ring Dips – 15 Wall Balls @ 30/20lbs – 250m Run – 9 Ring Dips – 9 Wall Balls @ 30/20lbs

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3 Rep Max Dead Lift   3 x 300m Ski Erg Between Sets   Then   15 Minutes To Find 1 Rep Max Power Clean And Jerk Or Practice Movement   Then   As Far As Possible In 12 Minutes Of: – 3 Clean And Jerks @ 135/95lbs – 30 Double Unders – 6 Clean And Jerks @ 135/95lbs – 30 Double Unders – 9 Clean And Jerks @ 135/95lbs – 30 Double Unders – […]

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3 x 7 Back Squat   Mobility And Workout Prep Between Sets   Then   For Time – 20/16 Cals Air Bike – 30 Wall Balls – 30 Chin Ups – 30 Box Jumps @ 24″/20″ – 20/16 Cals Air Bike – 30 KB Swings @ 24/16kg – 30 Burpees – 30 Toes To Bar – 20/16 Cals Air Bike

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3 Rounds – 800m Slow Jog – 800m Moderate Run – 100m Walk – 250m Fast Run – 50m Sprint   **Rest 4 Minutes Between Rounds   #tracksunday

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Every 90sec For 10 Rounds Perform 1 Of The Complex: – 1 Snatch Grip Dead Lift – 1 Hang Power Snatch – 1 Overhead Squat   Then   21-15-9 – Dead Lifts @ 225/155lbs – Hand Release Push Ups   To Finish   7-5-3 (Not Timed) – Bar Muscle Ups – Box Jumps @ 40″/30″

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Rest Day

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Warm Up: Tabata Glute Bridges (8 x 20sec Work/10sec Rest)   Then   Up To 4 Rounds (Not Timed) – 40m Walking Lunge (With 2 x DB’s In Front Rack Or Overhead If Possible) – 30/24 Cals Air Bike – 15 Handstand Push Ups   Then   3 Rounds – 500m Row – 10 Dead Ball Cleans @ 55/35kg