05152020

14
May

05152020

Furor-19 Cycle 1, Week 4, Day 4

Warm-up
2 Rounds
45 sec Hang from Pull-Up Bar (sub Downward Dog)
20 Air Squats
1′ HS Hold
20 OH Squats (Empty BB or light DB 10 ea. arm or broom handle)

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
DB/KB Hang Snatches
4 Sets
15 L-arm
Immediately into
15 R-arm
– 90 sec Rest –
*Switch starting arm each round

With Equipment
Power Snatches
2 x 5 PS @ 75%
2 x 3 PS @ 80%
1 x 3 PS @ 85%
3 x 3 PS @ > 90%
3 x 5 Sn. Grip DL @ 120%
*Percentages based off of 3RM PS

Met-Con
Minimal Equipment
5 Rounds
20 S-Arm OH Dumbbell Lunge (10/arm, alt. legs)
400m Run or 100 Double/Single Unders

With Equipment
“Nancy”
5 Rounds for Time
15 Overhead Squats (95/65#)
400m Run

Extra Work
10′ AMRAP
10 S-Arm DB/KB Row (5 per Arm)
– 30 sec Rest –