32 ADVANTAGE RD, HIGHETT 3190  
May 2018
 
---------------------------------------------------------------------

10-10-10-10-Max-Max DB Bench Press   5 x 10 Bent Over Barbell Rows Between Sets   Then   25 Minute Partner AMRAP – 3000/2700m Row – 120m DB Walking Lunge @ 2 x 22.5/15kg – 60 Handstand Push Ups   **Alternate work/rest. Lunge is 1 DB overhead, 1 DB in front rack. Switch sides every 10m and switch partners every 20m.

---------------------------------------------------------------------

3 x 3 Dead Lift   5 x 300m Ski Erg Between Sets   Then   For Time   5 Rounds – 3 Power Cleans @ 165/115lbs – 5 Toes To Bar, Then   5 Rounds – 2 Power Cleans @ 195/130lbs – 4 Toes To Bar, Then   5 Rounds – 1 Power Clean @ 225/145lbs – 3 Toes To Bar

---------------------------------------------------------------------

4 x 9 Back Squat @ 70% Of 1RM + 5-20lbs   4 x Max Reps Strict Press (Target: Accrue At Least 40 Reps Total. Increase By 5lbs If Target Was Reached Previously)   Then   25-20-15-10-5 (15 Minute Time Cap) – Wall Balls – Burpees   To Finish   Tabata Planks 8 x 20sec Work/10sec Rest

---------------------------------------------------------------------

4 Rounds (Not Timed) – 80m Dog Sled @ 90/55lbs – 25/20 Cals Air Bike – 100 Double Unders   Then   For Time (10 Minute Time Cap) – 30 Muscle Ups   Then   3 Rounds – 10 DB Snatches – 300/270m Row

---------------------------------------------------------------------

1 Round – 300m Moderate Run – 600m Slow Run – 300m Moderate Run   **Rest 1 Minute After Round   2 Rounds – 200m Fast Run – 400m Moderate Run – 200m Fast Run   **Rest 90sec After Each Round   3 Rounds – 100m Sprint – 200m Slow Run – 100m Sprint   **Rest 2 Minutes After Each Round   #tracksunday

---------------------------------------------------------------------

4 Rounds (20 Minute Time Cap) – 300/270m Ski – 10m DB Front Rack Walking Lunge @ 2 x 22.5/15kg – 25 DB Shoulder To Overheads @ 2 x 22.5/15kg – 10m DB Front Rack Walking Lunge @ 2 x 22.5/15kg   Then   2 Rounds (20 Minute Time Cap) – 1000m Run – 1000m Row

---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

3-3-2-2-1-1 Squat Clean   5 x 20sec Hollow Holds Between Sets   Then   3 Rounds – 30 DB Snatches @ 22.5/15kg – 30 Wall Balls

---------------------------------------------------------------------

5 Rounds (Not Timed) – 10 Strict Handstand Push Ups – 200m Ski Erg – 50 Double Unders – 30sec Bar Hang   Then   2 Minutes – 20/15 Cals Air Bike – Max Reps KB Swings @ 24/16kg   Rest 1 Minute   2 Minutes – 250m Run – Max Reps Push Ups   Rest 1 Minute   2 Minutes – 20/15 Cals Air Bike – Max Reps KB Swings @ 24/16kg   Rest […]

---------------------------------------------------------------------

30 Power Cleans On Cadence 1 Rep Every 20sec For 10 Minutes   Then   15 Minute AMRAP – 5 Dead Lifts @ 275/185lbs – 10 Bar Facing Burpees – 15 Toes To Bar