Tuesday 1/10/19 | Origin Series

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1st October 2019

WARM UP

3 sets of:

12 Cal Ski
10 One & One Quarter Front Squats (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Clean Grip OH Squats (2s Pause in Bottom Position)
5 Jerks

A.

Take 15 mins to build to a heavy complex:

1 Power Clean + 1 Hang Clean + 2 Front Squats + 1 Jerk

B.

3 rounds for time

30m Walking Lunge (2 x 22.5/15kg DB)
20 GTOH (2 x 22.5/15kg DB)
10 Push Press (2 x 22.5/15kg DB)

C.

21-15-9

Power Cleans (60/40kg)
Front Squat
Burpee

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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