Wednesday 10/07/19 | Origin Series

Accessibility [a]
Home [h]
To the top of this page [t]
To the main content of this page [c]
To the bottom of this page [b]

10th July 2019

WARM UP

3 Sets:

3 Back Squats (3211)
10m Walking Hamstring Sweep
10 Cossack Squats
10m Duck Walk
60s Rest

A.

5 Sets

6 Back Squats @ aiming for heavier than last weeks @80%
10cal Assault Bike Sprint max effort
Rest 3 Mins

B.

Barbell Strict Press

E2MOM 10
4 Reps @ 75% 1RM + 8-10 Strict HSPU

C.

4 rounds

10-10-10-Max out (10 reps of Move 1,2 and 3, then to failure of move 4)
Strict Pull Ups
Push Ups
Double DB Row (2x 22.5/15kg)
TTB

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

Read more

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

Read more

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

Read more

News Tips Alerts

Sign up to receive email updates