Friday 24/5/19 | Origin Series

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24th May 2019

WARM UP

3 Sets:

20 Cal Row
10 Banded Good Mornings
30s Single Leg Glute Bridge Hold (R&L)
40s Assault Bike (Increase Effort Here On Every Round)

A.

Deadlifts

A1) 3 x 3 @ 85% 1RM
A2) 15 R. KB Swings @ 32kg/24kg
- Rest 3 Mins Between Sets

B.

21 Min Row For Max Cals

Every 3 Mins Perform 10 HSPU + 10 T2B

C.

Accessory:

2 Sets:
- 12 DB RDL (Heavy As Possible)
- Max Unbroken Pull-ups
- Rest 90s

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

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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

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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

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