Tuesday 12/11/19 | Origin Series

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12th 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.

E3MOM for 21

1) 3 heavy single power cleans + 2 Front Squats
2) 20/15 Cal Assault Bike

B.

5 rounds:

3 Push Jerks (at 80%) + 10 HSPU
Rest 90s between sets

C.

For time:

1000m Ski
50 Alt DB Snatch (22.5/15kg)
800m Ski
40 DB Thrusters (2 x 22.5/15kg)
600m Ski
30 Jump Lunges
400m Ski
20 Push Ups
200m Ski
10 Devils Press (2 x 22.5/15kg)

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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