8/4/26 - Tuesday

Written By Arnold Chua

A1) 7x (Hang Clean + 2 Clean)

*Start at 60% of 1RM Clean and work up

A2) DB/KB Plank Pull Thrus 5x10

B) EMOM 12

1- Max Reps DB Snatches (alternating)

2- Max Reps Pullups

3- Max Calorie Row/Bike/Ski (switch each round)

4- Rest

T1- Scale as needed

T2- 45/30

T3- 50/35

T4- 70/50 and Chest to Bar Pullups

Mobility

1:00 Foam Roll IT Band each side

1:00 Side Lying T-Spine Rotation each side

1:00 Foam Roll Lats

1:00 Pigeon Stretch each side

20 Cat/Cows

Arnold Chua
Next

8/3/26 - Monday