05082020

7
May

05082020

Furor-19 Cycle 1, Week 3, Day 4

Warm-up
On a 6:00 Clock
Row 750m (or Run 600m)
20 KB Swings
Practice Freestanding Handstand Holds in remaining time (or on the wall practice shoulder taps, holds, etc.; or hold a plank for remaining time)

Mobility
3 min to work on T-spine mobility
(roll out, twisted supine stretch, etc.)
Here’s an excellent video on Thoracic Spine Mobility from Squat U

Strength
Minimal Equipment
4 Rounds
1′ AMRAP DB/KB Snatches L-arm
-1′ Rest-
1′ AMRAP DB/KB Snatches R-arm
-1′ Rest-

With Equipment
Power Snatches
2 x 5 PS @ 70%
2 x 3 PS @ 75%
1 x 3 PS @ 80%
1 x 3 PS @ 85%
3 x 5 Sn. Grip DL @ 110%
*Percentages based off of 3RM PS

Met-Con
Minimal Equipment
3 Rounds for Total Reps
1:30 Max R-Arm Devil’s Presses
– Rest :30 –
1:30 Max L-Arm Devil’s Presses
– Rest 2:30 –

With Equipment
3 Rounds for Total Cals & Reps
1:30 Max Calorie Row (sub 10m shuttle runs)
– Rest :30 –
1:30 Max Rep HSPU (sub HRPU’s)
– Rest 2:30 –

Extra Work
Accumulate 4′ side Plank (ea. side)