7/8/26 - 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/Weighted Pullups 5x5 or Pullup Progressions 5x10

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

B) For Time:

100 Double Unders or 200 Single Unders

75 KB Swings

50 Shoulder to OH

25 Toes to Bar

T1- Scale as needed

T2- 53/35 KB and 75/55 BB

T3- 53/35 KB and 95/65 BB

T4- 70/53 KB and 115/75 BB

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
Next

7/7/26 - Tuesday