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

5 Rounds (Not Timed) – 10 Kipping Handstand Push Ups – 60 Double Unders – 300/270m Ski Erg   Then   20 Minute Partner AMRAP – 60 KB Swings @ 24/16kg – 40 Burpees – 20 Muscle Ups   **Alternate work/rest. Partition work as required.

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

7 x 5 Back Squat @ 80% 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   10 Minute AMRAP – 7 Toes To Bar – 11 Box Jump Overs @ 24”/20” – 15 DB Snatches @ 22.5/15kg

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

3 Rep Max, Then 1 Rep Max Bench Press   Accrue 40 Strict Chin Ups Between Sets   Then   “Rest Day”   5 Rounds – 400m Run – 500m Row

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

5 x 50m Sprints   **On a running clock performs sprints @ 0,2,4,6 and 8mins and at intensities of 80%, 85%, 90%, 95% and 100% respectively.   Then   5 Rounds – 400m Slow Jog – 200m Moderate Run – 100m Fast Run   **Rest 2 Minutes Between Rounds   #tracksunday

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

3 Rep Max Overhead Squat (Including 1 Set @ Medium Weight For Max Reps)   Shoulder Mobility Between Sets   Then   10 Rounds – 3 Bar Muscle Ups – 2 Squat Snatches @ 155/105lbs

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

Rest Day

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

3 Rep Max Dead Lift   5 x 10m Single DB Overhead Walking Lunge Each Arm Between Sets   Then   3 Rounds – 1 Minute: Max Cals Ski Erg – 2 Minutes: Max Reps Sandbag Move @ 60/30kg Over 30” Box – 1 Minute: Max Cals Air Bike   **Rest 2 Minutes Between Rounds

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

5 x 7 Back Squat @ 75% 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   9 Minute AMRAP – 9 Thrusters @ 95/65lbs – 9 Toes To Bar – 9 Box Jumps @ 24”/20”

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

2-2-2-2-2 Hang Power Clean   5 x 30sec Weighted Planks Between Sets   Then   2 Minutes – 300/270m Row – Max Reps Double Unders   Rest 2 Minutes   2 Minutes – 300/270m Row – Max Reps Double Unders   Rest 2 Minutes   2 Minutes – 75 Double Unders – Max Distance Row   Rest 2 Minutes   2 Minutes – 75 Double Unders – Max Distance Row

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

2-2-2-2-2 Push Jerk   5 x 40m DB Farmers Walk Between Sets   Then   5 Rounds (20 Minute Time Cap) – 20 DB Snatches @ 22.5/15kg – 15 Chin Ups – 10 DB Facing Burpees