Tuesday 5/11/19 | Origin Series

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5th November 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.

E2MOM for 20

1) 2 cleans + 2 front squats at last weeks max weight
2) 200/150m Row

B.

5 rounds:

6 Push Jerks (at 70%) + 10 Strict Pull Ups (Focus on a strong hollow)
Rest 90s between sets

C.

2 mins on, 1 min off - for 18 mins

Start each round with 5 bar muscle ups, then max out on the following moves:
- 1) Burpees
- 2) Box Jumps
- 3) DU
(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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