Tuesday 8/10/19 | Origin Series

8th 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.

16 min EMOM

3 TNG Power Cleans at last weeks max weight

B.

12 min AMRAP

1:1 work to rest ratio

Max Chin over bar hold into 8 DB Push Press (2 x 30/22.5)

C.

5 rounds for time:

100m walking lunge
300m run
the aim is not to stop.

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

8th October 2019

WARM UP

A.

B.

C.

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