Tuesday 7/05/19 | Origin Series

7th May 2019

WARM UP

3 Sets:

10 Ring Rows
10 No Push Up Burpee
5 Press Ups

Then

3 Sets (All With Empty Bar):

5 Muscle Cleans
5 Front Squats
5 Thrusters

A.

Eccentric Pull Ups

5 seconds at the top, 3 seconds on the way down then jump back up.
5 x 6
Focus on control and maintaining a good position throughout.

B.

Power Clean

Build to a heavy single

C.

Front Squat

5 x 5
At last weeks max weight
Rest as needed between sets

D.

16 min EMOM

15 Burpees
20 Alt DB Snatch (22.5/15kg)
12 Goblet Lunges (32/24)
30 sec Hollow

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

7th May 2019

WARM UP

A.

B.

C.

D.

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