32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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10 Rep Max Dead Lift   3 x 12 Strict Handstand Push Ups Between Sets   Then   “Isabel”   For Time – 30 Snatches @ 135/95lbs   To Finish   In teams of 3 complete 3 Suicide Sprints each @ 5,10,15,20,15,10 and 5m. Perform sprints relay style, 1 sprint each at a time.

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5 x 7 Back Squat @ 75% Of 1RM   5 x 15 KB Swings Between Sets   Then   3 Rounds (15 Minute Time Cap) – 500m Row – 21 Toes To Bar – 21 DB Front Squats @ 2 x 22.5/15kg

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5 x 5 Push Press   3 Rep Max Weighted Chin Up Between Sets   Then   7 Minute AMRAP – 3 Burpees – 15 Double Unders – 6 Burpees – 30 Double Unders – 9 Burpees – 45 Double Unders – 12 Burpees – 60 Double Unders – 15 Burpees – 75 Double Unders….etc   To Finish   2 x 20/15 Cal Air Bike Sprints   **Rest 2-3 Minutes Between Efforts

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5 x 50m Sprints   **1 Sprint Every 90sec   Then   – 1000m Slow-Moderate Run – 600m Moderate-Fast Run – 300m Fast Run – 600m Moderate-Fast Run – 300m Fast Run – 600m Moderate-Fast Run – 300m Fast Run – 1000m Slow-Moderate Run   **Slow walk recovery to starting point after each run so that each run finishes at start/finish line.   #tracksunday

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5 x 3 Pause Front Squats (2sec Pause At Bottom)   5 x 15 Ring Dips Between Sets   Then   10 Minute AMRAP – 5 Squat Cleans @ 135/95lbs – 300/270m Row   To Finish   Choose A Core Exercise

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Rest Day

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3-3-3-3-3 Power Clean   5 x 1 Minute Planks Between Sets   Then   “Cindy”   20 Minute AMRAP – 5 Chin Ups – 10 Push Ups – 15 Air Squats

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5 Rounds (Not Timed) – 8 Strict Handstand Push Ups – 10 Inverted Bar Rows – 12 Toes To Bar – 14 Wall Balls @ 30/20lbs   Then   3 x 800m Run   ** On a running clock, start each run @ 0,8 and 16 minutes.

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10-10-10 Stiff Legged Dead Lift   5 x 20 Hollow Rocks Between Sets   Then   18 Minute AMRAP – 10 DB Snatches (Alt. Arms) – 10m DB Front Rack Walking Lunge (Left) – 10 DB Snatches (Alt. Arms) – 10m DB Front Rack Walking Lunge (Right) – 10 Cals Air Bike/10 Cal Ski Erg   **Each Round, Alternate Between Air Bike And Ski Erg

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4 x 9 Back Squat @ 70% Of 1RM   4 x Max Reps Strict Press (Target: Accrue At Least 40 Reps Total)   Then   For Time – 50/45 Cal Row – 20 Burpee Box Jumps @ 24”/20” – 100 Double Unders – 10 Muscle Ups – 25/23 Cal Row – 10 Burpee Box Jumps @ 24”/20” – 50 Double Unders – 5 Muscle Ups