Tuesday 09/04/19 | Origin Series

9th April 2019

WARM UP

3 Sets:

10 Half Kneeling DB Press (10 Per Arm)
10m Bear Crawl
10 Cal Ski

Then

3 Sets (All With Empty Bar):

5 Muscle Cleans
5 Front Squats
5 Thrusters

A.

EMOM 6

5 Thrusters @ 50% 1RM Clean & Jerk

B.

Every 3 Mins For 15 Mins:

2 Clean Pull
1 Clean
2 Clean Pull
1 Clean

All Sets To Be Completed @ 75% Clean % Jerk

C.

For Time:

1000m Row
15m Overhead BB Walking Lunge @ 70kg/50kg
750m Row
30m Front Rack Walking Lunge @ 70kg/50kg
500m Row
45m Back Rack Walking Lunge @ 70kg/50kg

D.

AMRAP 6:

KB Turkish Get Up 16kg/12kg

(Alt Arms Every 3 Reps)

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

9th April 2019

WARM UP

A.

B.

C.

D.

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