04292020

28
Apr

04292020

Furor-19 Cycle 1, Week 2, Day 3

Warm-up
2 Rounds
10 Burpees
10 Empty BB Hang Squat Cleans (or s-arm DB/KB Squat Clean)
10 Situps
5 – 10 Strict Pull Ups (or DB/KB Row)

Mobility
90 sec Seated Cross-shin Stretch (ea. side)

Strength
Minimal Equipment
3 x 10 S-arm SDLHP (ea. arm) DB/KB
then, 3 Rounds
20 L-arm DB/KB Hang C&Js
-1′ Rest-
20 R-arm DB/KB Hang C&Js
-1′ Rest-

With Equipment
Power Clean & Push Jerk
2 x 10 SDLHP @ 45%
1 x 5 PC/PJs @ 65%
2 x 3 PC + 1 PJ @ 80%
2 x 3 PC + 1 PJ @ 85%
2 x 1 PC/PJ @ 90% 1RM
*Touch & Go reps only for PC’s. May pause on PJ if needed at heavier percentages.

Met-Con
Minimal Equipment
15′ AMRAP
10 Burpees
16 Jumping Lunges (alt. 8 ea. leg)
10 S-arm DB/KB rows (5 ea. arm)
5 Strict HSPU or 1 Wall Walk

With Equipment
15′ AMRAP
200m Row
15 Wallballs (20/14#)
5 Strict Pull Ups
5 Strict HSPUs

Extra Work
Hip Extensions
3 x 10
and/or
Supermans
4 x 15 w/ 1-sec pause at the top
and/or
Good Mornings
4 x 8 – 15 (BB/DB/KB)