Training Log Archive: Breakfast T

Skill

EMOM for 5 mins
3 kipping (focusing on push down)
3 pull ups (any style using kipping)

WOD

Team ‘heavy’ Cindy
AMRAP in 20 mins
5 pull ups
10 push ups
15 squats

*with Weighted vest

2 sets of
5 behind
shoulder press
(Half squat
position)
5 good morning
to squat
5/5 side lunge
5/5 Rotation
5/5 side band

3 position hang
clean pull
3 reps x 4 sets

Hang power
clean + Hang
squat clean +
Push jerk
2 reps + 4 sets

Snatch balance
+ slow over
head squat
4 reps x 4 sets

front squat
6 sets x 3~5
@+10lb of max
clean
Strict ring dips
3 sets x 10
Strict T2B
3 sets x 10

Strenghth

Every 2 mins x 6 sets

Find your 1RM Cluster

Warm up stes
@50% x 3~5 reps
@60% x 3 reps

Actual sets
@70~75% x 2 reps
@80% x 1~2 reps
@90~95% x 1 rep
@Try 100% or max

WOD

4 Rounds for time of :
3 Burpee bar muscle ups / ring muscle ups
20 Box jump

T.C : 15 mins

1 muscle ups = 5 pull ups + 5 ring dips