Tuesday 14/05/19 | Origin Series

14th May 2019

WARM UP

3 Sets:

10 KB RDL
20 Cal Ski
40 DU

A.

Eccentric Pull Ups (Supinated/Underhand Grip)

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

Bench Press

Max Reps @ 75% BW After Each Set of Pull-Ups.
Rest 2 Mins Between Sets

B.

Power Clean

EMOM 10
- 1 Hang Power Clean + 1 Power Clean @ 70% of Last Weeks Heavy 1

C.

Front Squat

3 x 5 @ Same Weight As Last Week
1 x Max Reps @ Same Weight As Last Week

D.

AMRAP 20

12 DB GTOH (2 x 22.5kg/15kg)
24 Box Jump Overs
12 C2B
24 Cal Row

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

14th May 2019

WARM UP

A.

B.

C.

D.

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