Tuesday 30/04/19 | Origin Series

30th April 2019

WARM UP

3 Sets:

10 Double DB Snatch (light)
10 No Push Up Burpee
5 Press Ups

Then

3 Sets (All With Empty Bar):

5 Muscle Cleans
5 Front Squats
5 Thrusters

A.

EMOM 12

HSPU
C2B
Both at 50% of Number recorded in the test week 16/4/19

B.

Build to a heavy single unbroken complex in 12 mins

2 Cleans (T&G) + 1 Hang Clean

C.

Front Squat

1 and 1/4
5 x 3
Build across the sets
Last 2 sets to be max effort

D.

30-20-10

WallBalls
Cal Bike
Jump Lunges

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

30th April 2019

WARM UP

A.

B.

C.

D.

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