Oct-23
AM
3x Core Stability Routine #1
60sec Wall-facing HS Hold in perfect hollow-body position
AMSAP - Hollow-Rocks
AMSAP - Arch Body Rocks
6x Strict Rings Neutral Grip ""TTB"" Negatives (control negative 6-10sec ea rep)
PM
TGU - 16 Reps NOT for time @ 53-62#
+
A. Jerk Grip OHS - 10min of practice (film)
B. Squat Clean x1 + Hng Squat Clean x1 - 1 set of the complex on the min for 7min @ 205-225# (perfect tech)
C. BB Back Rack Split Squat @21x1 tempo - 3 x 8-10 ea leg; rest 45sec b/t legs (155-185#)
+
10 Rounds for time
10 Box Jumps
10 Burpees
*target time = 9:30 or faster
NOTES:
TGU @ #55
A- @95 & 115 Stability not mobility
B- #225 then scaled down after failing hang squat 4th round to #205
Had a couple people watch me and no matter how hard I tried to correct the clean they said I was still pulling off of my toes. (Didn't feel smoothe)
C- skiped due to wrist
D- 16:56 (1 arm burpees) still felt it cardeovasciralery
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