Wednesday 24/4/19 | Origin Series

24th April 2019

WARM UP

DE-LOAD DAY 3

2 rounds

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

A.

EMOM 10

8 - 10 Strict HSPU
Scale to Hand Release Push Ups if no Strict HSPU

B.

Strict Press in Jerk Position

5 x 10 Build weight over sets
Focus on form

C.

EMOM 12

15 seconds max strict pull ups (rest for 45s)
30 seconds max push press at weight from 'B' (rest 30s)

D.

For time

100/80 Cal Bike
Every 2 mins - 20m Farmers Carry (2 x 32/ 2 x 24 KB's)

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

24th April 2019

WARM UP

DE-LOAD DAY 3

A.

B.

C.

D.

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