AM
4x Core Stability Routine #160sec 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
A. Split Jerk - 8 singles @ 205-225#; rest 90sec (assess your tolerance for OH pressing here and report back to me...film 1 set)
B1. Kipping CTB Pull-up - 4 x 8 UB reps; rest 30sec
B2. Ring Dip - 4 x 8 UB reps; rest 90sec
*assess tolerance for UB pulling & horizontal pressing here & report back to me
+
For time:
100 Wallball @ 20# to 10'
50 Deadlift @ 225#
NOTES:
AM
Strict TTB( felt a little pinch and got batter as the rounds progressed)
PM
A. Wrist wasn't ready for the rack position but feeling a lot better with the unintended rest I took.
B1. Felt that little pinch again but went away more and more as reps progressed.
B2. No problem what so ever
Wod- tried for a sub 7 but legs were on fire half way into the deads and started using my back more than my legs.
7:03
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