Tuesday 03/09/19 | Origin Series

3rd September 2019

WARM UP

2 mind Double Unders

3 Rounds:

100m Row
12 Hand Release Push Ups
12 Air Squats

A.

Bench Press

5 x 3 reps
- Build over the sets to find a heavy set of 3
- Straight into 10 HSPU after each set
- Rest as needed

B.

Dips

4 x 8
- Build to a heavy set of 8 Dips. If you can, add weight
- Straight into 12 Hand Release Push ups
- Rest as needed

C.

Split Jerks

6 x 2

At the same weight as heavy single from last week

D.

For time:

20-15-10-5
DB Thrusters (2 x 22.5/15kg DBs)
50 DU after each set

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

3rd September 2019

WARM UP

A.

B.

C.

D.

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