32 ADVANTAGE RD, HIGHETT 3190  
November 2018
 
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Rest Day

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3 x 3 Power Snatch   5 x 1 Minute Planks Between Sets   Then   21-15-9 – Power Snatches @ 115/80lbs – Bar Facing Burpees

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Every Minute For 10 Minutes – 2 Front Squats   Then   5 Rounds x 1 Minute – Row For Distance   **Rest 1 Minute Between Rounds   Rest Approx. 9 Minutes, Then   Every 2 Minutes For 5 Rounds – Air Bike Holding At Or Above Target For As Long As Possible   **Targets – Advanced: 80/72rpm – Intermediate: 75/67rpm – Beginner: 70/62rpm

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5-5-5-5-5 Push Press   8-8-8-8-8 DB Bench Rows Per Arm Between Sets   Then   For Time – 30 Toes To Bar – 800m Run – 30 DB Snatches @ 30/20kg (Alt. Arms) – 400m Run – 30 DB Snatches @ 30/20kg (Alt. Arms) – 800m Run – 30 Toes To Bar

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3 x 3 Dead Lift   Hamstring, Glute And Hip Mobility Between Sets   Then   7 Rounds – 10 Push Ups – 15 KB Swings @ 24/16kg – 20 Double Unders

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5 Rounds – 300m Slow Run – 200m Moderate Run – 100m Fast Run   **Recovery Walk Back To Start Line Between Rounds   #tracksunday

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5 Rep Max Back Squat   Snatch Practice Between Sets   Then   Event 5: “The Terminator”   3-6-9-12-15 (8 Minute Time Cap) – Chin Ups – Back Squats @ 165/115lbs – Handstand Push Ups

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Rest Day

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3-3-3-3-3 Sumo Dead Lift   Split Jerk Practice Between Sets   Then   “Christine”   3 Rounds – 500m Row – 12 Dead Lifts @ Bodyweight – 21 Box Jumps @ 20”

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5 x 5 Bench Press   Accrue 30 Strict Chin Ups Between Sets   Then   Battle Of The Bluff 2018 Event 3: “The Matrix”   For Time (13 Minute Time Cap) – 25/20 Cals On Ski Erg – 9m Dead Ball Walking Lunge @ 35/25kg (Right Shoulder) – 40 DB Snatches @ 22.5/15kg – 15m Dead Ball Walking Lunge @ 35/25kg (Left Shoulder) – 25/20 Cals On Air Bike – 21m Dead Ball Walking […]