32 ADVANTAGE RD, HIGHETT 3190  
August 2018
 
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Rest Day

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10 Rep Max Bench Press   Accrue 30 Strict Chin Ups Between Sets   Then   4 x 800m Run   **On a running clock, start rounds @ 0,8,16 and 24mins.

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7-7-7 Back Squat   5 x 12 Bar Dips Between Sets   Then   For Time – 50/40 Cals Air Bike – 40 Wall Balls – 30 Burpees – 25/20 Cals Air Bike – 20 Wall Balls – 15 Burpees

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5-5-5 Dead Lift   5 x 30sec Weighted Planks Between Sets   Then   15 Minute AMRAP – 500m Row – 15 Power Cleans @ 165/115lbs – 75 Double Unders

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3 x 8 Strict Press   Shoulder Mobility Between Sets   Then   21-15-9 – Shoulder To Overheads @ 135/95lbs – Box Jump Overs @ 24”/20” – Toes To Bar

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- 1000m Run – 800m Run – 600m Run – 400m Run – 200m Run   Rest 3 Minutes   – 900m Run – 700m Run – 500m Run – 300m Run – 100m Run   **100m walk recovery between each effort. Self-regulate running pace, increase intensity throughout rounds where possible.   #tracksunday

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10 Rep Max Back Squat   5 x 300m Row Between Sets   Then   18-15-12-9-6-3 – Wall Balls – Power Cleans @ 95/65lbs   To Finish (Optional)   – Bar Muscle Up Practice

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Rest Day

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5 x Max Reps Bench Press (Target: Accrue 50 Reps Total)   5 x 12 Ring Rows Between Sets   Then   2 Rounds – 40 Cal Row – 30 Hang Power Snatches @ 75/55lbs – 20 Burpee – Chest To Bar Chin Ups

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5 Rounds (20 Minute Time Cap) – 12 Dead Lifts @ 225/155lbs – 400m Run   Then   4 Rounds x 2 Minutes – 20/15 Cals Air Bike – Max Distance Handstand Walk   **Rest 2 Minutes Between Rounds