5/20/26 - Wednesday

Written By Arnold Chua

A1) Tempo Shoulder Press (41X1) 5x3

*Start at 60% of 1RM Shoulder Press and work up

**4 second descent, 1 second pause at bottom, 1 second pause at top

A2) Strict Pullups 5x5 or Pullup Progressions 5x10

A3) GHD Situp 5x10

B) AMRAP 12

30 Double Unders or 60 Single Unders

15 Hang Power Cleans

10 Shoulder to OH

5 Burpees Over Bar

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20

Arnold Chua
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5/19/26 - Tuesday