32 ADVANTAGE RD, HIGHETT 3190  
June 2018
 
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Rest Day

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10-10-10 Bench Press   8-8-8-8-8 Dead Ball Power Cleans Between Sets   Then   “Diane”   21-15-9 – Dead Lifts @ 225/155lbs – Handstand Push Ups   To Finish   5 x Max Reps Hollow Rocks

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5 Rounds (Not Timed) – 8 Box Jumps (High) – 10 Chest To Bar Chin Ups – 12 Cals Ski Erg (Sprint)   Then   20-16-12-8-4 – 10m Shuttle Runs – KB Swings @ 24/16kg – Abmat Sit Ups   To Finish   – 50/40 Cals Air Bike

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4 x 9 Back Squat @ 70% Of 1RM + 10-30lbs   4 x Max Reps Strict Press Between Sets (Target: Accrue At Least 40 Reps Total. Increase By 2-5lbs If Target Was Reached Previously)   Then   5 Rounds (15 Minute Time Cap) – 7 Push Presses @ 135/95lbs – 14 Push Ups – 28 Unbroken Double Unders

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3-3-3-3-3 Power Snatch (Touch And Go)   5 x 12 Ring Dips Between Sets   Then   20 Minute Partner AMRAP – 2000/1800m Row – 100 Burpees – 100 DB Snatches @ 30/20kg   **Alternate work/rest. Partition work as required.

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1,2,3,4,5,6,7,8,9,10 – 100m Slow Run (Multiplied By Round For Total Distance)   **100m Fast Run after each slow run. No rest between rounds.   #tracksunday

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3 Rep Max, Then 1 Rep Max Clean And Jerk   Choose 1 Gymnastic Skill/Weakness To Work On Between Sets   Then   15 Minute AMRAP – 5 Power Cleans @ 135/95lbs – 4 Front Squats @ 135/95lbs – 3 Push Jerks @ 135/95lbs – 1,2,3,4,5….etc Muscle Ups

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Rest Day

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5 Rounds (Not Timed) – 2 x 15m Rope Sled Pull (Hand Over Hand) – 300/270m Row (Stoke Rating At Or Below 25) – 8 Strict Chin Ups   Then   10,9,8,7,6,5,4,3,2,1 – Toes To Bar – Double Unders x 5

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10 x 3 Back Squat @ 85% Of 1RM + 5-20lbs   4 x Max Reps Strict Press Between Sets (Target: Accrue At Least 40 Reps Total. Increase By 2-5lbs If Target Was Reached Previously)   Then   “Karen”   For Time – 150 Wall Balls