Friday 31/5/19 | Origin Series

31st May 2019

WARM UP

3 Sets:

20 Cal Row
8 Single Arm DB Press (Per Arm)
30s Single Leg Glute Bridge Hold (R&L)
8 BB Good Mornings

A.

Deadlifts

4 x 2 @ 90%
1 x Max @ 90%
Rest 3 Mins Between Sets

B.

Metcon

10-8-6-4-2 Single Arm KB Push Press (32kg/24kg) (Per Arm)
300m Max Effort Ski Following Each Set
90s Rest Between Sets

C.

Conditioning

10 Min Max Distance Row

C.

Accessory:

2 Sets:
- 12 DB RDL (Heavier Than Last Week)
- Max Unbroken Pull-ups (Aim To Beat Last Week)
- 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

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

31st May 2019

WARM UP

A.

B.

C.

C.

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