Monday 12/08/19 | Origin Series

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12th August 2019

Warm UP

3 Sets:

20 Cal Bike
10 KB RDL
12 Cossack Squats
10m Duck Walk

A.

Back Squats

Paused Squats
3 x 3 @ 82.5% With 2s At The Bottom
3 x 3 @ 70%. Move With Speed
- Rest As Needed

B.

Handstand Press Ups

EMOM 16

Min 1- 50% Reps + Max Reps Burpees
Min 2- Rest
Min 3- 50% Reps + Cal Bike
Min 4- Rest

C.

For Time:

21-15-9

Squat Cleans @ 60/40kg
Pull-ups
Bar Facing Burpees

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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