Tuesday 17/12/19 | Origin Series

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17th December 2019

WARM UP

3 sets of:

200m Row
6 Front Squats (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Thrusters

A.

Clean and Jerk
EMOM 12

2 Clean and Jerks @ 70%

B.

4 sets of:

20 front rack reverse lunges - progress weight with each set
10 high box jumps (30/24)

C.

For time:

21 OH lunges (40/25)
21 pull ups
15 front rack lunges (50/35)
15 chest to bar pull ups
9 back rack lunges (60/40)
9 bar muscle ups

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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