Tuesday 4/2/20 | Origin Series

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4th February 2020

WARM UP

4 Sets:

10 Cal Bike
5 Muscle Cleans
5 Full Grip Front Squats
5 Hang Power Cleans
5 Full Grip Front Squats

A.

Every 3 Mins For 18 Mins:

1 Clean Pull
1 Power Clean
1 Clean
1 Front Squat

All Sets To Be Completed @ 80% of Last Weeks Heavy Triple Power Clean.

B.

EMOM 14

Min 1- 15/12 Cal Ski
Min 2- 3 Power Clean & Jerks @ 75% of Last Weeks Heavy Triple Power Clean.

C.

For Time:

5 Rounds DB DT (2 x 22.5kg/15kg)
3 Rope Climbs
3 Rounds DB DT (2 x 22.5kg/15kg)
4 Rope Climbs
1 Round DB DT (2 x 22.5kg/15kg)
5 Rope Climbs

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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