Friday 26/4/19 | Origin Series

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26th April 2019

WARM UP

3 min light Row

3 Sets

10 Jefferson Curl Empty Bar
10 Deadlifts Empty Bar
10 Hip Bridges

A.

Tempo Deficit Deadlift (Stand on 20kg Bumper)

4 x 10 (4121)
Build Weight over the sets
Focus on great form throughout
Ensure bar lightly touches the floor, no bouncing off the floor.

Into 20 Russian KB Swings after each set (32/24kg)

B.

5 rounds

20 TTB
20m Heavy Prowler (choose a weight you can't run with, RPE 8-9)
200m Sprint
Rest 2 mins

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

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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

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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

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