32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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3 x 7 Bench Press   3 x 7 Bent Over Barbell Rows Between Sets   Then   4 Rounds x 3 Minutes – 25/20 Cals Air Bike – 50 Double Unders – Max Reps Push Ups   **Rest 3 Minutes Between Rounds

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10-10-10 Dead Lift   5 x 300m Ski Erg Between Sets   Then   5 Rounds (20 Minute Time Cap) – 30 DB Snatches @ 22.5/15kg – 250m Run – 20 Box Jumps @ 24”/20”

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5-5-5-5-5 Overhead Squat   5 x 12 Toes To Bar Between Sets   Then   “Battle Of The Bluff 2014 Event 4: Triplet Chipper”   8 Minutes – 70 Wall Balls – 35 Burpee – Jumps (Over Weight Plates) – Max Distance Row   **Men’s Plates: 2 x 45, 35 and 25lbs Women’s Plates: 2 x 45 and 35lbs

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5 Rounds – 400m Moderate Run – 300m Slow Run – 200m Fast Run   **Rest As Required Between Rounds   #tracksunday

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20 Squat Cleans On Cadence 1 Rep Every 30sec For 10 Minutes   Then   20-40 Muscle Ups On Cadence 1 Or 2 Reps Every 30sec For 10 Minutes   Then   10 Minute AMRAP – 15 KB Swings @ 24/16kg – 45 Double Unders   ** For every mistake/break in Double Unders, add 5 reps to the current set.

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Rest Day

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5 Rounds (For Strength) – 10 Inverted Bar Rows – 40m Dead Ball Carry On Chest   **Increase Weight On Carry Where Possible   Then   30 Minute Partner AMRAP – 3000/2700m Row – 150 DB Snatches @ 35/22.5kg – 120 Cals Air Bike   **Alternate work/rest, partition work as required.

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3-3-2-2-1-1 Dead Lift   5 x 15 Push Ups Between Sets   Then   5 Rounds – 10 Hang Power Cleans @ 115/80lbs – 10 Box Jump Overs @ 24”/20” – 10 Toes To Bar

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20-20-20 Strict Press   5 x 20 Hollow Rocks Between Sets   Then   4 Rounds – 250/220m Ski Erg – 15 Burpees – 250m Run   **On a running clock, start rounds @ 0,5,10 and 15mins. Rest in remaining time.

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10-8-6-4-2 (For Strength) – Back Squat – Strict Chin Up   Then   20 Minute AMRAP – 20m DB Walking Lunge @ 2 x 22.5/15kg – 40 Double Unders – 20/16 Cal Row   **Lunge is 1 DB overhead, 1 DB in front rack. Switch sides after 10m.