Monday 26/08/19 | Origin Series

26th 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

1 + 2 @ 60% 1RM Snatch

Hang Snatch

Every 90s For 12 Mins Perform 2 Hang Snatch @ 70% 1RM Snatch

B.

Work for 3 mins, rest for 2mins For 20 Mins: (4 rounds)

200m Row into max back squats at 50% of 1RM

C.

Conditioning - for time:

Running

400m Run + 10 HSPU, then rest 1 min
300m Run + 10 HSPU, then rest 1 min
200m Run + 10 HSPU, then rest 1 min
100m Run + 10 HSPU

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

26th August 2019

Warm UP

A.

B.

C.

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