Tuesday 28/05/19 | Origin Series

28th May 2019

WARM UP

3 Sets:

20 Cal Ski
16 Walking Lunges
12 Band Pull Aparts
8 Walk Away

A.

In 6 Sets, Build To A Heavy Single Push Press.

*Perform 3-5 Strict C2B Pull-Ups Between Each Set.

Rest 90s

B.

Clean

EMOM 10
- 1 Hang Power Clean + 1 Hang Clean @ 75% 1RM C&J. Add A 2s Pause At The Knee & At The Bottom Of The Hang Clean.

C.

Front Squat

Every 90s For 12 Mins
- 3 Front Squats @ Bodyweight. Barbell Must Come From The Floor On Each Set.

D.

Conditioning

90s On. 90s Off x 5
30 Wall Balls
Max Cal Assault Bike
(GO HARD)

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 May 2019

WARM UP

A.

B.

C.

D.

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