Monday 19/08/19 | Origin Series

19th August 2019

Warm UP

3 Min Assault Bike, Building Pace.

3 Rounds:

5 Muscle Snatch
5 Behind Neck Push Press
5 OH Squats
5 Snatch Balance
5 Low Hang Snatch
- * to be completed with an empty bar

A.

Snatch + OH Squats

2 + 2 @ 50% 1RM Snatch

Hang Snatch

EMOM 10
- 2 Hang Snatch @ 65% 1RM Snatch

B.

Every 3 Mins For 15 Mins:

5 Back Squats @ 70% + 8-10 HSPU
- If you cannot do HSPU, scale to 16-20 handstand shoulder taps

C.

Conditioning:

EMOM20

Min 1- 18/16 Cal Row
Min 2- 15 Burpees
Min 3- 15/12 Cal Ski
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

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

19th August 2019

Warm UP

A.

B.

C.

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