Friday 27/9/19 | Origin Series

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27th September 2019

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At The Bottom Of An Overhead Squat
60s Rest

A.

Overhead Squat:

5 x 3 @ Your Max Weight For 5 From Last Week

Rest 90s Between Sets

B.

Every 6 Mins For 24 Mins:

30/25 Cal Bike
20 Squat Cleans @ 70kg/50kg
10 Bar Facing Burpees

C.

AMRAP 8:

10 Strict T2B/Knee To Elbow
15 GHD Sit Ups
25m KB Front Rack Carry @ 2 x 32kg/24kg

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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