10/13/21 - Wednesday

Oct 12

A1) Push Jerk 5x3

*Start at 60% of 1RM and work up

A2) Eccentric T-Bar Landmine Rows or Cable Rows 5x10 or DB Bent Over Rows 5x 7-10 each side

*5 second eccentric. Go as heavy as possible

B) AMRAP 10

4, 8, 12, 16, 20...Climb the ladder

Pullups

DB Snatches

DB OH Lunges

T1- You pick the weight

T2- 45/30

T3- 50/35

Competitor- 53/35 KB 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

10/15/21 - Friday