Tuesday 22/10/19 | Origin Series

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22nd October 2019

WARM UP

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.

Dead Stop Front Squat

5 x 6 at last weeks max weight
Bar must 'rest' on the rack at the bottom but keep the tension in your legs and a strong front rack position

B.

Pull Ups

6 rounds
Max Strict Reps in 20 seconds
Rest 2 mins between sets

C.

Conditioning

2 mins Assault Bike at 62/58 RPM
2 mins Assault Bike at 64/60 RPM
2 mins Assault Bike at 66/62 RPM
2 mins Assault Bike at 68/64 RPM
2 mins Assault Bike at 70/66 RPM

Rest 4 mins

REPEAT

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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