Tuesday 26/11/19 | Origin Series

26th November 2019

WARM UP

2 rounds

500m row
10 KB SDHP
10 Goblet Squats

A.

Take 15 mins to build to a heavy triple Power Clean. Must be Touch and Go.

B.

6 sets

2 Strict Press + 4 Push Press + 6 Push Jerk (aim for 50% of your 1RM Jerk)
Rest as needed between sets

C.

3 rounds for time:

100 DU
25 Devils Press (22.5/15kg)
10 Bar MU

Scale the weight and or the Muscle Ups if needed.

D.

4 sets:

15 GHD Sit Ups
45 seconds Hollow Hold.

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

26th November 2019

WARM UP

A.

B.

C.

D.

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