10/12/22 - Wednesday

Oct 11

A1) Split Jerk 10x1

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

A2) Landmine Rows 5x10 or Bird Dog Rows 5x5 each side or Rope Climbs 5x 1-2

B) For Time:

400m Run

30 Shoulder to OH

20 Pullups

400m Run

20 Pullups

30 Shoulder to OH

400m Run

T1- You pick the weight

T2- 75/55

T3- 95/65

T4- 115/75 and Chest to Bar Pullups

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

10/14/22 - Friday