8/19/26 - Wednesday

Written By Arnold Chua

A1) 5x (2 Push Jerks + 1 Split Jerk)

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

A2) Strict/Weighted Pullups 5x5 or Pullup Progressions 5x10 or Rope Climbs 5x1-2

A3) Landmine Oblique Rotations 5x10

B) EMOM 12

1- Max Double Unders or Single Unders

2- Max Shoulder to OH

3- Max Pullups, Chest to Bar Pullups or Bar Muscle Ups

4- Rest

T1- Scale as needed

T2- 95/65

T3- 115/75 and Chest to Bar Pullups

T4- 135/95 and Bar Muscle Ups

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

8/18/26 - Tuesday