Tuesday 19/2/19 | Origin Series

19th February 2019

WARM UP

3 sets of:

200m Row
6 Front Squats (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Jerks

A.

Take 5-10 mins to build to heavy complex weight.

E2MOM 16

Complex: 1 Power Clean, 2 Front Squats, 3 Jerks

B.

5 sets:

5 Thrusters (Minimum first set at 30% of 1RM C&J - Build weight each set)
straight into 1 min max DB box walk over (20/12.5)
Rest 2mins

C.

3 rounds (36 mins)

Mins 1-4 = 20 Front Squats at 50%
Mins 4-8 = 20 DB Lunges (22.5/15)
Mins 8-12 = 20 Russian KB Swings (32/24)

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

WARM UP

3 min light Assault Bike

3 Sets

10 Walkouts
10 KB Deadlifts
10 Tempo Prone GHD's (3131)

A.

Deadlift

4 x 5
1 x 5+
At max weight from last week
Rest as needed between sets
Focus on great

ACTIVE RECOVERY DAY

Blood Flow Recovery Session (Don't Go Above 70% Effort)

45 Min AMRAP

40 Cal Assault Bike
40 Air Squats
30 Cal Row
30 Press Ups
20 Cal Ski
20 KB Swings
10 Burpees
10 Pull-ups

19th February 2019

WARM UP

A.

B.

C.

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