Saturday 27/4/19 | Origin Series

27th April 2019

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Band pull aparts
30 second active hollow hold

A.

AMRAP 4

40 Double-Unders (or 100 singles)
10 HSPU

Rest 90s

x 4

B.

5 sets in 6 mins: complete the following;

Snatch

OH Squat

400m Run

Max Pull Ups

Rest 2mins

Snatch/OH Squat Rep Scheme and weight:

Set 1: 10 reps @ 60/40kg
Set 2: 8 reps @ 65/45kg
Set 3: 6 reps @ 70/50kg
Set 4: 4 reps @ 75/55kg
Set 5: 2 reps @ 80/60kg

Scale snatch weight as appropriate. (As a guide, set 1 should be roughly 60% of 1RM)

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

27th April 2019

Warm up

A.

B.

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