Friday 3/1/20 | Origin Series

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3rd January 2020

WARM UP

2 mins of Skipping or DU

3 Sets (with an empty bar - drop to a PVC Pipe for Scotts Press if needed)

10 PVC Passovers
3 Wall Walks
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
5 Scotts Press
60s Rest

A.

Take 15 mins to build to a heavy single Clean and Jerk

B.

"Grace"

30 Clean and Jerks for time (62/43kg)

C.

Front Squat

4 x 10 at 60%

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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