32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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10 x 3 Back Squat @ 85% Of 1RM   4 x Max Reps Strict Press (Target: Accrue At Least 40 Reps Total. Increase By 5lbs If Target Was Reached Previously)   Then   2 Rounds – 25 Thrusters @ 45/35lbs – 20 Cal Row – 15 Chin Ups

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3 x 30m Warm Up Runs   Then   Every Minute On The Minute For 5 Minutes – 30m Sprints   Then   3 Rounds – 1000m Slow Run – 400m Moderate Run – 200m Fast Run   **Rest As Required Between Rounds   #tracksunday

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30 Power Snatches On Cadence 1 Rep Every 20sec For 10 Minutes   Then   For Time (15 Minute Time Cap)   5-4-3-2-1 – Dead Lifts @ 225/155lbs – Double Unders x 10, Then   4-3-2-1 – Dead Lifts @ 275/185lbs – Double Unders x 10, Then   3-2-1 – Dead Lifts @ 315/215lbs – Double Unders x 10, Then   2-1 – Dead Lifts @ 365/245lbs – Double Unders x 10, Then   1 […]

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Rest Day

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10-8-6-4-2 Overhead Squat   Mobilise Between Sets   Then   5 Rounds (15 Minute Time Cap) – 300/270m Row – 15 Overhead Squats @ 115/75lbs – 15 Chin Ups

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5-5-5-5-5 Bench Press   5 x 60 Double Unders Between Sets   Then   18 Minute AMRAP – 200m Ski Erg – 40m Dead Ball Carry @ 55/35kg (On Chest, 2 x 20m) – 20 Russian KB Swings @ 32/24kg – 250m Run

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10 Rounds – 1st Minute: 3 Muscle Ups – 2nd Minute: 8 DB Snatches   Then   3 Rounds – 10 Power Cleans @ 155/105lbs – 10 Box Jump Overs @ 24”/20”   To Finish   5 x 30sec Weighted Planks @ 25/15kg   **1 Plank Every 90sec

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7 x 5 Back Squat @ 80% Of 1RM   4 x Max Reps Strict Press (Target: Accrue At Least 40 Reps Total. Increase By 5lbs If Target Was Reached Previously)   Then   4 Rounds – 15/12 Cals Air Bike – 15 Toes To Bar – 15 Burpees   **On a running clock, start rounds at 0,4,8 and 12mins.

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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest

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“Battle Of The Bluff 2014 Event 5 – Cluster Ladder”   1 Minute Rounds – 6 Clusters   **30 Second Weight Change Between Rounds   Starting weight is 115/55lbs. After each round if all 6 reps are completed within the minute, 10lbs is added to the bar. If all 6 reps are not completed, the weight does not change and two more rounds are completed for max reps. Final bar is 175/115lbs. If the final […]