Monday 28/4/19 | Origin Series

28th April 2019

Warm UP

2 sets of:

3 Wall Walks
30m Overhead KB Carry (Light)
8 KB Goblet Squats (3201)

3 sets of (with an empty barbell):

5 x Snatch High Pull
5 x Muscle Snatch
5 x Snatch Grip Behind the Neck Push Press
5 x Good Morning
5 x Overhead Squat
5 x Snatch Balance

A.

OH Squat

Build to a heavy 5

B.

In 10 mins Build to a Heavy Double TnG Power Snatch

Then; every 2 mins for 2 mins; 2 TnG Power Snatch at 90% of above.

C.

8 Min EMOM

1) 40% of Max Ring MU from test on 15/4/19
2) 15/12 Cal Row

D.

8 min EMOM

1) 40% TTB from test on 15/4/19
2) 20/15 Cal Bike

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

28th April 2019

Warm UP

A.

B.

C.

D.

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