32 ADVANTAGE RD, HIGHETT 3190  
February 2018
 
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4 x 200m Run – 1st 50m: Slow Jog – 2nd 50m: Moderate Run – 3rd 50m: Fast Run – 4th 50m: Sprint   **On a running clock, complete runs @ 0,2,4 and 6mins.   Then   3 Rounds – 800m Slow Jog – 400m Moderate Run   **Rest 1 Minute Between Rounds

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1 Rep Max Squat Clean And Jerk   Accrue 20 Muscle Ups Between Sets   Then   3 Rounds – 16 Thrusters @ 95/65lbs – 8 Burpees – 4 Squat Cleans @ 185/125lbs – 8 Burpees

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Rest Day

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5 Rep Max Bench Press   Mobilise Between Sets   Then   11 Rounds (11 Minute Time Cap) – 9 Wall Balls – 7 Toes To Bar   To Finish   3 Minutes – Max Cals Air Bike

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3-3-2-2-1-1 Dead Lift   5 x 30sec Weighted Planks Between Sets   Then   3 Rounds (12 Minute Time Cap) – 15 Box Jumps @ 24”/20” – 15 Snatches   **Increase Snatch Weight Each Round According To The Following: – 95/65lbs – 135/95lbs – 165/115lbs

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5 x 3 Front Squat   5 x 8 DB Bench Rows Per Arm Between Sets   Then   For Time 3-6-9-12-15-12-9-6-3 – Back Squats @ 165/115lbs – Chest To Bar Chin Ups

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15 Minute AMRAP – 5 Handstand Push Ups – 10 Russian KB Swings @ 32/24kg – 25 Double Unders   Or Spend 30 Minutes Practicing The 3 Movements   Then   20 Minute Partner AMRAP – 500m Row   **Alternate Work/Rest

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Morning Session   20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest   Or   Afternoon Session   Warm Up Including Cossack Stretch And Achilles Walking Drill   Then   3 Rounds – 10 Broad Jumps   **Complete 3 Air Squats after each jump. Sprint back to starting position then recover for next round.   Then   3 Rounds – 100m Fast Run, 10 Breaths Recovery – 200m Fast Run, 15 Breaths Recovery – […]

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3-3-3-3-3 Hang Squat Snatch   Shoulder/Hip/Ankle Mobility Between Sets   Then   4 Rounds (16 Minute Time Cap) – 20 Power Snatches @ 75/55lbs – 10 Burpees – 5 Bar Muscle Ups

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Rest Day