Wednesday 3/4/19 | Origin Series

3rd April 2019

WARM UP

2 rounds

10 PVC Passovers
3 Wall Walks
5 Strict Pull Ups
10 Push Ups
30sec hollow

A.

Strict Pull Ups

Complete 40 reps for time, but focus on quality

B.

Push Press/ Jerk Complex

2 Push Press's + 2 Push Jerks + 1 Split Jerk
Take 15 mins to establish a max weight.

C.

In 90 seconds:

10 Double DB Snatch (22.5/15kg)
Max HSPU in remaining time
Rest 90 secs
For a total of 4 sets

D.

3 sets

30 Seconds dead hang L-sit hold
Into 10 GHD Sit ups

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

3rd April 2019

WARM UP

A.

B.

C.

D.

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