05182020

17
May

05182020

Furor-19 Cycle 1, Week 5, Day 1

Warm-up
20 Walking Lunges
1′ Squat Hold
20 Cossack Squats
1′ Squat Hold
20 Jumping Lunges

Mobility
90 sec Pigeon Stretch (ea. Side)
90 sec Frog Stretch
If doing FS, then do 20 elbow pointers as well

Strength
Minimal Equipment
5 Sets
10 sec Squat Hold w/ object held up/out + 10 Squats w/ object AFAP

With Equipment
Front Squat
5 x 3 @ 95%+ of 5RM

Met-Con
Minimal Equipment
18′ AMRAP
5 Deficit Push Ups
10 V-Ups
20 DB/KB Snatches
30 Lateral Jumps Over DB/KB

With Equipment
18′ AMRAP
5 Deficit HSPU (2/1″)
10 Toes to Bar
10 Power Snatches (75/55#)
30 Double Unders

Extra Work
For Time
5 x 20 Bulgarian Split Squats (10/leg)
*Empty BB or light DB/KB behind the neck.
**Maintain a strong core and upright position. Do not sacrifice your midline for reps, fully stand every rep, don’t cut your hips short (full extension).