Friday 05/07/19 | Origin Series

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5th July 2019

WARM UP

3 Sets:

200m Run
8 Single Arm DB Press (Per Arm)
30s Single Leg Glute Bridge Hold (R&L)
12 Walking Lunges

A.

Deadlifts

3 x 3 + 3 + 3
- One Set = 3 Reps, 10s Rest, 3 Reps, 10s Rest, 3 Reps
- Aim To Build Weight Across The Sets
- Rest 3 Mins

B.

5 Sets:

A1) 10m Walking Lunge (HEAVY)
A2) 25m Sled Push @ BW (Aim To Move Fast)
Rest 2 Mins

C.

EMOM 20

Min 1- 15 Wall Balls
Min 2- 15/12 Cal Bike
Min 3- Max Box Walk Overs (2 x 22.5kg/15kg)
Min 4- 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

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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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