7/22/26 - Wednesday

Written By Arnold Chua

A1) Push Jerks 5x3

*Start at 70% of 1RM Push Jerk and work up

A2) Strict/Weighted Pullups 5x5 or Pullup Progressions 5x10

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

B) EMOM 16

1- Max Reps Toes to Bar

2- Max Reps Burpees Over Bar

3- Max Reps Shoulder to OH

4- Rest

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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7/21/26 - Tuesday