05052020

4
May

05052020

Furor-19 Cycle 1, Week 3, Day 2

Warm-up
8′ AMRAP
Ski, Row, or Run 100m
5 Push Ups
5 Empty BB Strict Press or DB Press (ea. arm)
5 OH Squats (Empty BB or 3 DB OHS per arm)

Mobility
60 sec Puppy Dog Pose
2′ Shoulder Mobility Work

Strength
Minimal Equipment
Seated S-arm Strict Press 
5 x 10 – 20 (ea. arm)
– 2′ Rest –
*Alternate starting arms

With Equipment
Strict Press
Work up to 85% of 2 RM for 2 x 3, then
3 x 5 @ 85 – 95% of 2RM, then
3 x 5 PP @ 120% of 2RM
*Focus on locking legs out and pressing out hard with shoulders. Try not to come up on toes in the Push Press. Drive off of balls of feet.

Met-Con
Minimal Equipment
15′ AMRAP
12 DB/KB Snatch (50/35#)
12 Goblet Squats (50/35#)
10 Lateral Burpees over DB/KB

With Equipment
9′ AMRAP
8 Power Snatches (115/75#)
9 Back Squats (115/75#)
10 Lateral Burpees Over the Bar
*PS should be T&G, majority will NOT do Rx weight.

Extra Work
5 Rounds
15 Standing Oblique Raises w/ DB/KB (ea. side)
45 sec Plank on Hands
– 2′ Rest –