Friday 11/10/19 | Origin Series

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11th October 2019

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At The Bottom Of An Overhead Squat
60s Rest

A.

Overhead Squat:

5 x 5 at least weeks heavy 4

Rest as needed between sets.

(Move well and focus on holding good positions).

B.

E3MOM: 27

600/500m Row
4 rounds of 'Nate' (2 Muscle Ups, 4 HSPU, 8 KB Swings)
20 OH Squats (60/40)

*Scale weight if needed

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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