05222020

21
May

05222020

Furor-19 Cycle 1, Week 5, Day 4

Warm-up
4 Rounds
10 KB Swings or DB Snatches
200m Run

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′ AMRAP
DB/KB Hang Snatches
alternating arms every 5 Reps

With Equipment
Power Snatches
2 x 5 PS @ 80%
2 x 3 PS @ 85%
2 x 3 PS @ 90%
3 x 3 PS @ >95%
3 x 5 Sn. Grip DL @ 130%
*% Based off of 3 RM

Met-Con
Minimal Equipment
Climb the Ladder for 7′ x 2
2 Push-ups*
10 KB/DB Swings
*Add 2 push ups each round.
– 4′ Rest –
Restart at 2 Push-ups

With Equipment
Climb the Ladder for 7′ x 2
2 Push-ups*
10 KB Swings (53/35#)
*Add 2 push ups each round.
– 4′ Rest –
Restart at 2 Push-ups

Extra Work
Death by Handstand Walk
From 0:00 to 1:00: 5′
From 1:00 to 2:00: 10′
From 2:00 to 3:00: 15′
Add 5′ each round until you cannot complete the prescribed distance for the minute. These walks do not need to be unbroken.

Sub: Wall Walks (Increase 1 rep every minute) or Shoulder Taps against the Wall (Increase 5 reps every minute)