Monday 21/10/19 | Origin Series

21st October 2019

Warm UP

2 sets of:

400m Row
10 Squats Jumps

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x Snatch High Pull
5 x Snatch Grip Behind the Neck Push Press
5 x Overhead Squat
5 x Snatch Balance

A.

Snatch

Take 15 mins to build to a heavy single

B.

1 + 1/4 Back Squat

3 x 10
Get to a working weight and then increase that weight over 3 more sets
Rest as required between sets (no longer than 2 mins)

C.

For Time:

3 rounds
400m Row
30m Farmers Carry (2 x 32/24)
400m Run

D.

3 Sets:

20 GHD Sit Ups
40sec Hollow
60 Sec Rest

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

21st October 2019

Warm UP

A.

B.

C.

D.

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