5/6/26 - Wednesday

Written By Arnold Chua

A1) 7x (2 Push Jerks + 1 Split Jerk)

*Start at 60% of 1RM Push Jerk and work up

A2) Strict Pullups 5x5 or Pullup Progressions 5x10

A3) Landmine Oblique Rotations 5x10 or Stahl Rotations 5x10

B) 3 Rounds For Time:

300m Run

21 Shoulder to OH

14 Front Rack Lunges

7 Burpees Over Bar

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 95/65 and BB OH Lunges

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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5/5/26 - Tuesday