Tuesday 15/10/19 | Origin Series

Accessibility [a]
Home [h]
To the top of this page [t]
To the main content of this page [c]
To the bottom of this page [b]

15th 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.

In 15 mins build to a heavy complex

2 x Power Cleans + 1 Hang Clean + 2 Front Squats (must be unbroken)

B.

4 rounds

30 sec (or max if 30 seconds isn't achievable) chin over bar hold into max Strict HSPU into max HSPU
Rest 3 mins between sets

C.

5 rounds for time:

100m bodyweight prowler
30 Jump Lunges
10 GHD Sit ups
60 sec recovery

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

Read more

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

Read more

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

Read more

News Tips Alerts

Sign up to receive email updates