Tuesday 23/04/19 | Origin Series

23rd April 2019

DE-LOAD DAY 2

WARM UP

3 Sets:

10 Double DB Snatch (light)
10 No Push Up Burpee
5 Press Ups

Then

3 Sets (All With Empty Bar):

5 Muscle Cleans
5 Front Squats
5 Thrusters

A.

EMOM 10

2 Cluster (Clean from the floor into a thruster in one movement) @ 60% of 1RM C&J

B.

Every 2 Mins For 12 Mins:

1 Hang Clean, 1 Low Hang Clean @75% of 1RM Clean

C.

Every 2 mins for 20 mins

10 Hang Power Clean and Press (50/30kg) + 10 Bar over burpees

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

23rd April 2019

DE-LOAD DAY 2

WARM UP

A.

B.

C.

Latest workouts

- 08/02/2020

Warm up

A.

- 07/02/2020

WARM UP

A.

- 06/02/2020

ACTIVE RECOVERY DAY

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