05202020

19
May

05202020

Furor-19 Cycle 1, Week 5, Day 3

Warm-up
3 Rounds
20 Jumping Lunges
20 Sit-ups
10 Tempo Push Ups (slow down, fast up)

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

Strength
Minimal Equipment
4′ AMRAP
DB/KB Hang C&Js alternating arms every 5 Reps

With Equipment
Power Clean & Push Jerk
2 x 5 SDLHP @ 60%
1 x 5 PC/PJs @ 70%
1 x 3 PC/PJs @ 75%
1 x 1 PC/PJ @ 80%
1 x 1 PC/PJ @ 85%
1 x 1 PC/PJ @ 90%
1 x 1 PC/PJ @ 95%
*Based off of 1 RM PC+PJ.
*Touch & Go reps only for PC’s. May pause on PJ if needed at heavier percentages.

Met-Con
Minimal Equipment
Every 5′ for 15′
48 Jumping Lunges
Remaining Time Max Rep DB/KB Rows

With Equipment
Every 5′ for 15′
30 Back Rack Lunge Steps (95/65#)
Remaining Time Max Reps Strict Pull ups

Extra Work
10 Rounds
5 Alligator Rolls
Rest :30