32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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Rest Day

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3-2-1 Hang Muscle Snatch   3-2-1 Hang Power Snatch   Shoulder Mobility Between Sets   Then   5 Rounds – 5 Hang Power Snatches @ 135/95lbs – 10 Toes To Bar – 15 Wall Balls

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4-6 Rounds (Not Timed) – 15 Push Ups – 30sec Air Bike Holding At Least 80/72RPM – 45 Double Unders   Then   6 Sprint Rounds – 10 x 20m Shuttle Runs – 12 Burpees   **On a running clock, start rounds @ 0,3,6,9,12 and 15mins. Rest in remaining time.

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2-2-2-2-2 Dead Lift   5 x 30sec Weighted Planks Between Sets   Then   12 Minute Partner AMRAP   1st person will complete 300/270m Row whilst their partner performs as many reps as possible of a Power Clean @ 185/125lbs. Change movements upon completion of the Row. Score workout for total number of Cleans.

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5 x 7 Back Squat @ 75% 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   4 Rounds – 27,21,15,9 Thrusters – 15 Chin Ups – 9 Box Jumps @ 24”/20”   **Thruster weight increases each round according to the following: – 75/50lbs – 95/65lbs – 115/80lbs – 135/95lbs

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5 x 100m Sprints   **On a running clock performs sprints @ 0,2,4,7 and 10mins and at intensities of 80%, 85%, 90%, 95% and 100% respectively.   Then   1 Round   – 1600m Run   Rest 30sec   – 1200m Run   Rest 60sec   – 800m Run   Rest 90sec   – 400m Run   **Self-regulate running pace, increasing intensity after each rest where possible.   #tracksunday

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30 Power Snatches On Cadence 1 Rep Every 20sec For 10 Minutes   Then   7 Rounds – 7 Overhead Squats @ 135/95lbs – 7 Burpee-Box Jumps @ 30”/24”

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Rest Day

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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.

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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