Friday 17/5/19 | Origin Series

17th May 2019

WARM UP

3 Sets:

20 Cal Row
10 Banded Good Mornings
30s Single Leg Glute Bridge Hold (R&L)
10 Cal Ski (Increase Effort Here On Every Round)

A.

Speed Deadlifts

A1) 5 x 4 @ 60% 1RM (Move As Fast As Possible On The Concentric)
A2) 5 x 8 High Box Jumps (30/24 Inches)

B.

12 Min Ladder (Build HSPU In 2's, KB Deadlifts In 4's)

2 HSPU
4 KB Deadlifts (2 x 32/24kg)
4 HSPU
8 KB Deadlifts (2 x 32/24kg)
6 HSPU
12 KB Deadlifts (2 x 32/24kg)...

C.

5 Rounds For Time:

800m Run
30KB Swings @ 24kg/16kg
30 Pull-Ups

D.

3 Rounds:

20s L-Sit On Rings
30s Hollow Hold
40s Plank
50s Rest

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

17th May 2019

WARM UP

A.

B.

C.

D.

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