32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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5 x 50m Sprints   **On a running clock performs sprints @ 0,2,4,6 and 8mins and at intensities of 80%, 85%, 90%, 95% and 100% respectively.   Then   5 Rounds – 400m Slow Jog – 200m Moderate Run – 100m Fast Run   **Rest 2 Minutes Between Rounds   #tracksunday

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3 Rep Max Overhead Squat (Including 1 Set @ Medium Weight For Max Reps)   Shoulder Mobility Between Sets   Then   10 Rounds – 3 Bar Muscle Ups – 2 Squat Snatches @ 155/105lbs

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Rest Day

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3 Rep Max Dead Lift   5 x 10m Single DB Overhead Walking Lunge Each Arm Between Sets   Then   3 Rounds – 1 Minute: Max Cals Ski Erg – 2 Minutes: Max Reps Sandbag Move @ 60/30kg Over 30” Box – 1 Minute: Max Cals Air Bike   **Rest 2 Minutes Between Rounds

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5 x 7 Back Squat @ 75% Of 1RM + 10-30lbs   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   9 Minute AMRAP – 9 Thrusters @ 95/65lbs – 9 Toes To Bar – 9 Box Jumps @ 24”/20”

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2-2-2-2-2 Hang Power Clean   5 x 30sec Weighted Planks Between Sets   Then   2 Minutes – 300/270m Row – Max Reps Double Unders   Rest 2 Minutes   2 Minutes – 300/270m Row – Max Reps Double Unders   Rest 2 Minutes   2 Minutes – 75 Double Unders – Max Distance Row   Rest 2 Minutes   2 Minutes – 75 Double Unders – Max Distance Row

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2-2-2-2-2 Push Jerk   5 x 40m DB Farmers Walk Between Sets   Then   5 Rounds (20 Minute Time Cap) – 20 DB Snatches @ 22.5/15kg – 15 Chin Ups – 10 DB Facing Burpees

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For Time – 1.6km Time Trial Run   #tracksunday

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3 Rounds – 1 Squat Clean + 1 Front Squat – 2 Squat Cleans + 2 Front Squats – 3 Squat Cleans + 3 Front Squats   **Perform each round as drop sets, weight decreases between each complex. Rest as needed between rounds   Then   For Time – 30 Wall Balls – 25/20 Cals Air Bike – 20 Thrusters @ 95/65lbs – 25/20 Cal Row – 10 Front Squats @ 155/110lbs

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Rest Day