Tuesday 21/1/20 | Origin Series

21st January 2020

WARM UP

3 sets of:

15 cal Assault Bike
8 Thrusters (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Jerks

A.

Take 5-10 mins to build to working weight (7-8 RPE)

E2MOM 10

3 Power Cleans, 1 Jerk

B.

4 Sets:
- 10 Pause Front Squats (2-3 second pause in the bottom position (build weight each set))
- 10 Squat Jumps (Bodyweight)
- Rest 2-3 mins

C.

Every 4 mins for 24 mins

20 Wallballs (9/6)
10m Walking Lunge (22.5/15kg DBs)
50/40 cal Assault Bike

Scale DB weight and Bike cals as needed ( you should be getting at least 45-60 seconds recovery)

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

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

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

21st January 2020

WARM UP

A.

B.

C.

Latest workouts

- 08/02/2020

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- 07/02/2020

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- 06/02/2020

ACTIVE RECOVERY DAY

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