Friday 09/08/19 | Origin Series

9th August 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

10-8-6-4-2-4-6-8-10
Try to make the '4-6-8-10' Heavier on the way up than it was on the way down
Rest as needed between each set

B.

EMOM10

2 Strict Press + 2 Push Press
At 80%

C.

Intervals

Every 2.30 for 15 mins
20 Pull Ups
20 Jumping Lunges

D.

Every 90 seconds for 12 mins

40sec max effort Assault Bike Cals
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

9th August 2019

WARM UP

A.

B.

C.

D.

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