Training Log Archive: Breakfast T

Warm-up
2 sets of
5 Squat to groin open
10 Wall supported pelvic rotation
10 Spiderman to reach up
10 Scapula pull-up
10 Plank rotation
Metcon (No Measure)

Barbell skill
EMOM for 10 mins
Odd: 2 Hang power clean+ 2 Power clean @90#
Even: 5 Push jerk

Metcon
Metcon (Time)
5 RFT (TC:15 min)
5 Power clean 105#
10 Ring dips
30 Double unders

4+2 Time cap

Metcon
A: Metcon (No Measure)
EMOM for 10 mins
Odd: 10 plate snatch
Even: 6 behind the neck split jerk
B: Metcon (Time)
For time:
10 Goblet squats w/DB
20 Burpee box step over w/DB, Alternating
8 Goblet squat w/DB
16 Burpee box step over w/DB, Alternating
6 Goblet squat w/DB
12 Burpee box step over/DB, Alternating

Women: 20 lb
Men: 35 lb

"CF Warm-up
2 sets of
10 Scapula push ups
10 Down dog to heel touch
10 Squat to overhead reach
10 Tripod reach out
10 Spiderman roll back and forth
10 Side lunges
Core Movement
A: Front Squat (3-3-3-3-3)
80% is recommended
B: Front Squat (8-8-8-8-8)
Choose the moderate weights

" "@60~70% is recommended
Metcon
Metcon (Time)
20-15-10-5 of
Walking lunges
One arm RKBS (20 each)

Women: 35 lb
5:33 RX"